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Exercise

Spirit01

Spirit01

Well-Known Member
Messages
201
Location
Essex
Type of diabetes
Type 2
Treatment type
Diet only
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Medical term discussions
Just wondered what type of exercise others do. There is a bit of confusion for me because if as I'm told my feet are really important I can't see that walking would be more beneficial than say an exercise bike. My nearest pool is a few miles away, packed, & very expensive. I can do bands & weights & have an exercise bike but thought I'd throw it out there for discussion
 
Walking is excellent, especially after meals as it will lower potential spikes and blood glucose in general. I have moved onto walks with sprints (around 3 miles) and sometimes pushups. I do around 15k steps.

I also do weights. Barbell squat 5x5 or 3x10, Barbell bench press, barbell deadlifts 5x5 or 3x10. It is essential to start low with excellent form and mental focus. I also do lateral pull downs, seated rows, dips, shoulder presses and have a round on the fixed machines.

Some tips I have picked up. Cardio is fine, but I think a bias towards cardio based weights is better for blood glucose control. I believe 20 to 30 second sprints on a bike x 3 with 1 minute gentle cycling between is worth doing.
 
Mbaker said:
Walking is excellent, especially after meals as it will lower potential spikes and blood glucose in general. I have moved onto walks with sprints (around 3 miles) and sometimes pushups. I do around 15k steps.

I also do weights. Barbell squat 5x5 or 3x10, Barbell bench press, barbell deadlifts 5x5 or 3x10. It is essential to start low with excellent form and mental focus. I also do lateral pull downs, seated rows, dips, shoulder presses and have a round on the fixed machines.

Some tips I have picked up. Cardio is fine, but I think a bias towards cardio based weights is better for blood glucose control. I believe 20 to 30 second sprints on a bike x 3 with 1 minute gentle cycling between is worth doing.
Click to expand...
 
Thank you for the info. At 62 I won't be hitting weights any time soon, as a former body builder I have some dodgy joints which can prove restrictive. I have some dumbbells so can use them for gentle exercise plus the band's of course. I will try to give the walking another go with a bit more confidence. EB is in the shed waiting to come in. I do a lot of gardening which of course is first class exercise for a multitude of reasons. Thank you so very much for your own thoughts.
 
The best exercise is exercise you enjoy.
It may be one thing or it may be more.
I run, cycle, walk, climb, lift weights, ... and whatever else I feel like.

The advantages of exercise are many.
Take a look at the exercise pages on diabetes.co.uk (go to the home page, pull down the “Luving with diabetes” menu and select “Exercise”).
 
Spirit01 said:
Thank you for the info. At 62 I won't be hitting weights any time soon, as a former body builder I have some dodgy joints which can prove restrictive. I have some dumbbells so can use them for gentle exercise plus the band's of course. I will try to give the walking another go with a bit more confidence. EB is in the shed waiting to come in. I do a lot of gardening which of course is first class exercise for a multitude of reasons. Thank you so very much for your own thoughts.
Click to expand...
Hi there,
If you can get some closed loop bands (see Anazon) then thhis video might help get you out of breath as well as building or maintaining muscle.
Walking/cycling post meals (moderate intensity) will empty your muscles of glycogen (stored glucose) which means that you can store what you have eaten in said muscles rather than around your middle or in your blood.
Building or maintaining muscle (age 62 = 10-15 repetitions done 2-3 times and repeated twice in the week) increases the glycogen storage capacity again so that excess carbs are less likely to be stored as liver fat which will then increase insulin resistance.
No need to exacerbate joint pain if you take it slowly, warm up first and keep the weights light (high volume).
 
I don’t exercise as such but at work the car park is 10 mins walk away from my office, I go to meetings at the other end of the site and, as I’m on level I also go down stairs to use the toilets on the ground floor. I managed to do 9000 steps at work one day.
 
I got addicted to things like HIIT and Tabata training after being diagnosed. Doing these as part of a group has become really enjoyable for me. Have taken up yoga this year too.
 
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