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5 Ways to Sneak in Exercise
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By Natasha Persaud
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Produce your own horsepower whenever possible by getting out of the car and walking. It may take extra time and effort to do an errand or go to work, but you get the time back by living longer! Brisk walking dramatically improves longevity, say scientists who reviewed data from the Centers for Disease Control and Prevention’s National Health Interview Survey. People with diabetes who walked for at least two hours weekly had a 39 percent lower overall death rate compared to those who did not walk, and a 34 percent lower death rate from heart disease. Among those who walked between three and four hours a week, the benefit was even higher: a 53 percent lower death rate from cardiovascular disease. And there’s no need to go overboard: Walking longer didn’t result in further benefit.
Head outdoors to plant flowers and do yard work and you’ll reduce your blood pressure—a common and serious health problem for people with diabetes. (Having both hypertension and diabetes doubles the risk of serious cardiovascular disease such as heart attack and stroke. And it contributes to the development of diabetic kidney and eye diseases.) A recent study in Medicine & Science in Sports and Exercise found that people with prehypertension or hypertension who kept busy for around four hours a day doing everything from yard work to bicycling, cleaning the house—they even counted climbing the stairs — lowered their blood pressure for an extra six to eight hours. The most beneficial activities are moderate-intensity and require you to use several parts of your body. Try to keep busy for at least 30 to 40 minutes a day.
If you have high blood pressure and diabetes, the American Diabetes Association recommends that you get treatment aimed at keeping your blood pressure at 130/80 mm Hg or lower. The same healthy habits that can improve blood sugar — a balanced diet, reduced salt intake and moderate or no alcohol consumption, plus regular exercise — can also help reduce blood pressure.
Besides being fun, fast-paced folk dancing can give you a serious workout. In one study of middle-aged women who were obese—obesity is a major risk factor for type 2 diabetes and its complications--folk dancing for 60-90 minutes three times a week produced significant positive changes in body weight, overall body fat, muscle strength, muscle endurance, flexibility and balance. Need further inspiration? Turn on celebrity dance contests on TV, and samba along!
Tote those groceries, carry those boxes. Turn fun into muscle-building: Wander local flea markets, antique or yard sales and search for hot collectibles to take home. Bending and lifting boxes and weighty objects (remember lift with your legs, not your back!!!)) provides strength training—a proven way to enhance insulin action in the body. In a Danish study, researchers examined the effects of strength training on leg muscles in individual men, including those with type 2 diabetes. For comparison’s sake, the men strength-trained one leg three times per week for six weeks while the other leg remained untrained. The researchers discovered that strength-training helped insulin move glucose out of the blood and into the body’s cells. The exercise sessions lasted 30 minutes, and involved light weights and a high number of repetitions. The bottom line? Participate in fun strength-training activities at least three times a week to see benefits. And use both your legs. Consult your doctor about your physical limits first before heading out to hunt.
Join a sport like baseball, basketball, tennis, or swimming for fitness and friendship. Several studies indicate that diabetes—particularly when complications are present—doubles the risk of depression. In a viscous cycle, depression makes it harder to take care of your diabetes and that in turn creates metabolic problems that trigger depression. But exercise is an effective way to relieve moderate depression: One study compared people who took antidepressants, who did aerobic exercise, and who did both medications and exercise. Everyone improved: 68.8 percent of those in the combo group, 60.4 percent of participants in the exercise group and 65.5 percent in the medication group were no longer classified as clinically depressed after treatment. In addition, many studies confirm the role of social interaction and friendship in buffering a person against life’s stresses. Find a sport or group activity that suits your interests and abilities, and play ball!
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