Diabetes Care Community

Tag: resistance exercise

  • 10 reasons to do these 10 workday exercises

    10 reasons to do these 10 workday exercises

    [vc_row][vc_column][vc_column_text css=””]According to the 2021 ParticipACTION Report Card on Physical Activity for Adults, only 12% of adults 18 to 79 years of age achieved 8 or fewer hours of sedentary time per day. Sorry folks, but that is an epic fail! If you have a desk job, it might seem impossible to do anything but sit all day to get your work done. But even just a few minutes of workday exercises every 30 to 60 minutes can have a positive effect on your health.

    ‘Deskercise’ is a relatively new term that refers to workday exercises that can be done throughout your workday and even at your desk. Studies have shown that deskercise can really work to help relieve stress, boost energy, increase flexibility and range of motion, as well as improve overall productivity.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont1′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css=””]

    10 reasons why you should do workday exercises

    1. Better mood
    2. Increased cognitive functioning
    3. Improved productivity
    4. Enhanced concentration
    5. Improved memory
    6. Increased enthusiasm
    7. Reduced stress
    8. Decreased risk of health conditions and diseases
    9. Improved sleep
    10. Decreased boredom and burnout

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    10 workday exercises that you can do from your office chair

    Make sure you use a sturdy chair. Stop any exercise that causes pain or discomfort.[/vc_column_text][vc_column_text]

    1. Seated march

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    • Sit up straight with your feet flat on the floor, hip-distance apart.
    • Grasp the edges or armrests of the chair with both hands and engage your abdominal muscles to help keep your body tall.
    • Lift your right leg with your knee bent as high as you comfortably can, as though doing a high-knee march.
    • Lower your right foot to the floor with control.
    • Repeat on the opposite side.

    Perform at least 20 alternating marches. Repeat two to three more times.[/vc_column_text][vc_column_text]

    2. Seated leg extensions

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    • Sit close to the edge of your chair. Grasp the edges with your hands and clench your abdominal muscles.
    • Extend your right leg out straight and flex your foot so that just the right heel is on the floor.
    • Keep your foot flexed and lift your leg up as high as you can without rounding your back.
    • Hold for two counts, then lower. Repeat with the other leg.

    Perform 10 times on each leg.[/vc_column_text][vc_column_text]

    3. Seated bicycle crunches

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    • Sit with your feet flat on the floor and keep your back straight.
    • Position your hands behind your head.
    • Engage your abdominal muscles. Keep your elbows back.
    • Lift one knee toward the opposite elbow, twisting your body down toward it, then return to the seated, straight-back position.

    Perform 15 twists, then repeat on the other side.[/vc_column_text][vc_column_text]

    4. Seated reverse shoulder fly

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    • Sit close to the edge of the chair and lean forward. Keep your tummy tight. Your palms should be facing each other.
    • Raise your arms straight out to the side. Squeeze your shoulder blades together. Keep your chin tucked. Pause and then slowly return to the starting position.

    Perform 15 times.[/vc_column_text][vc_column_text]

    5. Torso twist

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    • Place feet firmly on the floor and place one hand near the back of your chair.
    • Exhale and twist your upper body toward the arm near the chair back, using your other hand to press against your leg for leverage. Keep your sit bones pressed into the chair.
    • Hold for 2 to 3 deep breaths and repeat on the other side.

    Perform 2 to 3 times.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont3′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

    6. Triceps dips

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    • Sit on the edge of your chair and grip the edge next to your hips. Your fingers should be pointed toward your feet.
    • Extend your legs with your feet about hip-width apart and your heels touching the ground. Look straight ahead.
    • Press into your palms to lift your body and slide forward just far enough that your behind clears the edge of the chair.
    • Lower yourself until your elbows are bent between 45 and 90 degrees. Push yourself back up slowly until your arms are almost straight.

    Perform 10 to 20 times.[/vc_column_text][vc_column_text]

    7. Seated spine rotation

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    • Sit with your feet closer than hip-width apart.
    • Bend from your waist placing one hand on your opposite ankle near the floor.
    • Rotate slowly, opening up your chest, and reach your hand towards the ceiling.
    • Look toward your upper hand.
    • Keep your sit bones pressed into your chair as you rotate.
    • Perform on the opposite side.

    Perform 2 to 3 times.[/vc_column_text][vc_column_text]

    8. Seated hamstring stretch

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    • Sit up tall, near the edge of your chair.
    • Place your left foot firmly on the floor.
    • Extend your right leg out keeping your heel on the ground.
    • Slowly fold forward from your hips while you exhale, reaching your chest towards your upper thigh.
    • Allow your head to relax.
    • Hold for a few breaths.
    • Perform on the opposite leg.

    Perform 2 to 3 times.[/vc_column_text][vc_column_text]

    9. Seated back bends

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    • Sit near the edge of your chair.
    • Place your hands behind your back with your fingers pointing toward your body.
    • Arch your upper spine so that your chest and chin lift upwards.
    • Elongate your arms, pressing your hands into your chair. Roll shoulders away from your ears.
    • Take 5 to 10 deep breaths. Release pose.

    Repeat 2 to 3 times.[/vc_column_text][vc_column_text]

    10. Neck stretch

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    • Sitting up straight, look straight ahead and hold your left shoulder down with your right hand.
    • Slowly tilt your head to the right while gently holding your shoulder down.
    • Hold for 5 seconds.
    • Repeat on the opposite side.

    Perform 2 to 3 times.[/vc_column_text][vc_message]Download the full 10 exercise program here![/vc_message][/vc_column][/vc_row][vc_row][vc_column][read-also-article article-slug=”workplace-solutions-to-increase-physical-activity/”][/vc_column][/vc_row]

  • Simple habit changes that make exercising easier

    Simple habit changes that make exercising easier

    [vc_row][vc_column][vc_column_text]I’m sure I’m not the first (or even the tenth!) person to tell you that exercise is a critical tool for managing diabetes. If you exercise regularly, great! If not, what’s stopping you? Lack of time? Motivation? You don’t know what to do? Researchers at Duke University tried to find out why people stopped fitness programs by analyzing several large trials called the Studies of a Targeted Risk Reduction Intervention through Defined Exercise (STRRIDE). Two very interesting pieces of data emerged.

    Firstly, the biggest reason why participants stopped exercising was a lack of time. Nearly half of all participants stopped because they felt the prescribed fitness routine was too time-consuming.

    Secondly, most people who dropped out did so in the first 3 months of the program. The exercise intensity was steadily ramping up during this time. Those participants who made it to 3 months had a very low dropout rate for the remainder of the study.

    So why is this information useful? Well, it’s telling us that when you start a new fitness program, you have to find the time to do your workouts and you have to stick with the program long enough to get over the initial shock to the system.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont1′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

    Let’s talk about time

    The simplest and best way to find time for your exercise routine is to create a detailed weekly schedule for your workouts. Start by being realistic. How many actual training sessions do you think you can fit into a week? What times work best? Some people like to load their weekends because that’s the only time that consistently works. However, if your weekends are crammed with kids’ sports or household chores, weekday lunchtime workouts may be a better choice. Mornings or evenings are also good options. While getting up at 5:00 or 6:00 am for a workout is a classic way to get in your exercise, make sure you are not losing valuable sleep. If you wake up very early, make sure you go to bed on time!

    Start with just 1 or 2 sessions if that’s all you can manage for now. Your goal is to get into a regular routine. You need to get to the 3-month mark, at which point you are far less likely to stop for any reason.

    The key is to make sure the times you picked are absolutely locked down for nothing but exercise. No last-minute meetings, “important” errands to run, or snooze button hits. Your workout time is for workouts only.

    Another approach that can help is to break up your daily exercise volume into smaller chunks. Let’s say you simply can’t find a full hour to do the walk you planned for today. How about 4 15-minute walks instead, sprinkled throughout your day? The end result is the same! What matters is getting everything done.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont2′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

    How to make exercise a habit

    One of my favourite books, and one that I read repeatedly, is Atomic Habits by James Clear. It is an excellent guide on how to make habits stick, and it has a great system that you can apply to exercise. This system (which the author calls the “Four Laws of Behaviour Change”) needs you to make exercise:

    1. More obvious
    2. More attractive
    3. Easier
    4. More satisfying

    The obvious part is covered with the time management tips we talked about above. If the planned workout is sitting there in your schedule staring at you, it can’t be any more obvious than that!

    How do you make exercise more attractive? If you don’t like to work out because it makes you feel tired or you don’t like to sweat, try to find ways to make it more enjoyable by inviting a friend or family member along. Long walks are much more fun if there is someone to talk to, and I have always found that lifting weights with a training partner is way more interesting! Partnering up also has the added benefit of making it harder to skip your workout because you now have an appointment with someone close to you that you have to keep. Accountability works.[/vc_column_text][read-also-article article-slug=”the-benefits-of-an-exercise-buddy/”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont3′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]You can also reward yourself for each successful week or month of exercising, although try not to use food as a motivator. That is a bit counterproductive.

    Making exercise easier isn’t really about working less hard, but about making sure there are no impediments to getting things done. For example, setting your workout clothes out the night before avoids the temptation of “I didn’t want to wake up my spouse/partner by looking for shorts” types of excuses.

    One of the best things you can do, if budget and space are not an issue, is invest in home exercise equipment. A spinning bike, a set of adjustable dumbbells or some stretchy bands can be incredibly helpful because working out from home eliminates the complexity and time requirement of going to a gym.[/vc_column_text][read-also-article article-slug=”at-home-exercise/”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]The satisfaction part of exercising means sticking to the plan and achieving results. Knowing that you did everything you set out to accomplish, and that you did something wonderful for your mental and physical health, are powerful motivators. Your goals might be feeling or looking better, improved blood sugar control or something entirely personal. As you move steadily towards your goals, you’ll find you start to look forward to your workouts.

    To recap: start by setting aside time for your workouts, then partner up with a friend and make sure getting your workout in is easy and uncomplicated. Set yourself a short-term goal of making it to the 3-month mark with your exercise regimen. After that, your habit is ingrained and it will be much easier to stick to your routine![/vc_column_text][read-also-article article-slug=”journeys-opportunities-starting-exercise-program/”][/vc_column][/vc_row]

  • What is resistance exercise and why is it important to people with diabetes?

    What is resistance exercise and why is it important to people with diabetes?

    [vc_row][vc_column][vc_column_text]All physical activity is good for people with diabetes, but different types of exercise can present different benefits. The two main types of exercise are aerobic exercise and resistance exercise.In this article we will answer the question, what is resistance exercise.

    Aerobic exercise works your lungs and heart, and helps carry oxygen around the body. Resistance exercise works to build muscle strength, together with bone strength and bone density. It has also been shown to be a valuable tool in maintaining blood glucose targets, by improving glucose regulation. Studies also show regular resistance exercise can help to increase levels of lipoprotein – the ‘good’ and desirable cholesterol.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont1′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Resistance exercise may also provide the necessary emotional boost for those who need to see results quickly in order to remain motivated. Results are usually seen more quickly than with aerobic exercise, with muscles often become visibly more toned within a short time.

    What exactly is resistance exercise?

    Resistance exercise forces the muscles to work repeatedly to overcome a resistance force. Weight lifting is a common resistance exercise, but it is not the only one.

    Some exercises like weight lifting may use external resistance force from dumbbells, weight machines or resistance bands. Other exercises use the body’s own weight as the force. You may know this last form of resistance exercise as ‘calisthenics’. Exercises that fall in this group, using the body’s own weight, include push-ups, sit-ups, and abdominal curls.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont2′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

    Resistance exercise recommendations

    The Canadian Physical Activity Guidelines recommend resistance exercise at least two days a week for all individuals. For people with diabetes,  Diabetes Canada suggests a goal of three times a week.

    Diabetes Canada stresses the need to first get instruction from a qualified exercise specialist. If your family member or friend has type 1 diabetes or has type 2 diabetes and uses insulin, it is also very important to check with the diabetes team before starting any new form of physical activity.  Insulin adjustments may be required.

    When it comes to specific exercises, Diabetes Canada recommends that at each resistance exercise session, most of the body’s major muscles should be worked with 8 to 10 different exercises. Each exercise should be repeated 10 to 15 times at light to moderate intensity. As your body becomes used to this exercise routine, the routine can be repeated two or three times a session.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont3′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

    Exercise safely

    As always, people with diabetes should put safety first and stop exercising if there is excessive shortness of breath or any chest pain. If this occurs, a doctor should be consulted.

    Your family member or friend with diabetes should also remember to monitor blood glucose before, during and after exercising. This can be a great motivator, since levels are often immediately improved by the exercise.

    And finally, people with diabetes who exercise in a gym should wear a MedicAlert® bracelet or necklace.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][read-also-article article-slug=”at-home-exercise”][/vc_column][/vc_row]

  • The 4 types of physical activity

    The 4 types of physical activity

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    Regular physical activity is important to help meet diabetes management goals. There are 4 types of physical activity. An activity program that includes all these different types gives people with diabetes a variety of different benefits. It can also help prevent boredom and maintain motivation.

    The 4 types of physical activity are:

    • Being extra active through the day
    • Aerobic exercise
    • Resistance training
    • Stretch exercise

    If you have type 1 diabetes, it is very important to check with the diabetes team before starting any new form of physical activity. Insulin adjustments may be required.

    Extra activity through the day

    People with diabetes are not the only ones who can benefit from increasing their daily level of activity. The less sedentary we are, the more we all benefit. Adding extra activity is a relatively easy way to fit physical activity into the daily routine.

    Here are some ideas to build in extra activity into your daily routine:

    • Park at the far end of the car park or box store lot
    • Get off the bus or subway one stop earlier and walk the rest of the way
    • Use the stairs instead of the elevator
    • Walk around the room when talking on the phone or texting
    • Walk to talk to a colleague directly instead of phoning
    • Walk the dog for an extra ten minutes
    • Cancel your newspaper or magazine subscription – walk to buy it at the store instead
    • Get out with the kids and kick a ball around

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    Aerobic exercise

    Aerobic exercise works the major muscles, including the lungs and heart. It helps carry oxygen around the body, and pumps more blood to your heart. This helps the heart and lungs become stronger, along with other muscles.

    When first starting aerobic exercise, aim for 10-minute sessions every other day. This can be gradually increased to meet the Canadian Physical Activity Guidelines of 150 minutes a week of moderate to vigorous intensity aerobic activity.

    Examples of aerobic physical activity include:

    • Brisk walking
    • Running
    • Jogging
    • Dancing
    • Skiing
    • Hockey
    • Cycling
    • Aerobic classes at the gym

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    Resistance exercise

    Resistance exercise forces the muscles to work repeatedly to overcome a resistance force. The resistance force may come from an external source, as in weight lifting. Alternatively, it may come from the body’s own weight, as in push-ups and sit-ups.

    The Canadian Physical Activity Guidelines recommend resistance exercise at least two days a week for all individuals. For people with diabetes, the Diabetes Canada suggests a goal of three times a week.

    If you have not done resistance exercises, it is important to first get instruction from a qualified exercise specialist.

    Stretch exercise

    Stretch exercise is also known as flexibility exercise, since it increases flexibility and extends muscle mobility. This can be important to help prevent falls.

    Other benefits can include:

    • Reduced soreness from exercise. When muscles are stretched before other forms of exercise, blood flows to the muscles, helping to warm them and prepare them for activity.
    • Improved circulation. Regular stretching increases blood flow to the muscles being stretched and can improve overall circulation over time.
    • Stretch exercises such as yoga, pilates or tai chi can help reduce stress and depression.

    Learn more about diabetes and physical activity here.[/vc_column_text][/vc_column][/vc_row]