Getting Active - Increase Your Physical Activity To Increase Your Metabolism
Regular exercise (physical activity) increases your metabolism, and helps control the amount of sugar in the blood. It also increases levels of HDL (good) cholesterol. It also burns excess calories and fat to help you achieve optimal weight.
According to a report in the June 2001 issue of Nursing Clinics of North America, losing just 12 to 30 pounds can greatly reduce a person's need to take medication for Diabetes.
Researchers also found that people with Type 2 Diabetes who increased their physical activity by just 38 minutes a day over a two-year period significantly reduced their blood sugar, triglycerides, total cholesterol, and blood pressure - resulting in a two-fold decrease in the risk of heart disease. Study participants who stayed inactive over the two-year period, on the other hand, showed a decline in their health and higher medical expenses.
Exercise doesn't necessarily mean spending hours at the gym or running for miles. It can mean many kinds of physical activity. Choose an activity that you enjoy, or try a new activity. Activities may include:
Walking around the block
Dancing
Taking the stairs instead of the elevator
Bowling
Biking to work
Mowing the lawn
Vacuuming
Gardening and pulling weeds
Swimming a few laps
Parking the car farther away from your destination and walking
Washing your car
Do some physical activity each day.
If you haven’t been very active lately, talk to your healthcare provider first, and then begin slowly. Start with 5 to 10 minutes and then add more time, or exercise for 10 minutes, 3 times a day.
It is important to work with your healthcare provider to create an exercise program that is right for you.
Tips for getting started:
Before you start, ask your healthcare provider to set goals and guidelines for any new exercise program. Be sure to ask if there are any tests you should take before starting. Choose an exercise that matches your interests and fitness level. You may not be ready for running the 100 yard dash yet. Starting with 5 minutes of exercise a day is totally okay.
Work up to 30 minutes. Did you know that 15 minutes of activity twice a day or 10 minutes three times a day has the same effect as 30 minutes of activity all at once?
Recruit a walking buddy, if possible. Walking and talking makes the time fly. And a buddy will help you stick to your schedule. Don't like walking? Take a fitness class, join a club, or do something physical that you enjoy. Keep going! Start any new activity gradually, and set realistic goals to reduce the risk of injury and increase your chances of reaching your goals.
Other Ways To Increase Physical Activity, and Increase Your Metabolism.
Phone calls. Groceries. Family time... They can all count toward your goal of managing your diabetes. Researchers have good news to share: Exercise has some amazing health benefits. But even more amazing is that you don’t need to be a hard-core athlete to enjoy those benefits.
Although experts recommend at least 30 minutes of exercise a day, three 10-minute sessions work just as well as one 30-minute bout. And forget about "exercise" - Just focus on 30 minutes of movement a day. It all adds up! Here are some ideas for getting active with ease.
STROLL WITH A FRIEND - The minutes will pass quickly as you talk. Plus, you’ll be less likely to skip your workout when you know someone is depending on you.
WALK WITH A DOG - He'll prod you to get out the front door, even on the most dismal days.
TRY A RELAY - Carry grocery bags into the house one at a time.
MAKE A SPLASH - Pool-based classes, such as water aerobics and lap swimming, are easy on your joints.
MOVE TO A MOVIE - Pop in a DVD, get on the treadmill, and walk while the plot unfolds.
BOOK IT - Listen to books on tape as you walk.
MAKE DANCING DATES - Go to a dance club or take dance lessons.
GET DOWN AT HOME - Put on tunes and dance—even while you’re doing other activities.
MOVE AT THE MALL - Safety and climate control can make it a great walking location.
GET FIT GARDENING - As you dig, water, and pull weeds, you’ll use muscles all over your body.
BOWL IT UP - Bowling can burn up to 225 calories an hour.
VISIT THE ZOO - By the time you see all the animals, you’ll have walked more than 30 minutes. Museums work too.
PARK IT - Find and explore a new local park every month. Then walk its paths.
ENJOY THE RIDE - Elektra, Fuji, and others have designed comfort bikes that allow you to sit upright and easily put a foot down when necessary.TRY TAI CHI OR QIGONG - Check your local hospital or Y for these martial-arts classes. They're gentle on the joints, and they help improve balance.
STEP IT UP - For a few bucks, pedometers can serve as priceless motivation boosters. Wear one to record your average number of daily steps. Then increase your steps each day, tracking your progress on a calendar.
USE KITCHEN TIME - Stand an arm's length from the counter, and push your arms against it. Push in and out to work your arms and shoulders.
BE READY ON THE ROAD - Keep sneakers, a Frisbee, tennis rackets, or other fitness gear in your trunk. Then whenever you have extra time and you're near a park, get active.
SIT AND SQUEEZE - Whenever you find yourself sitting - in a meeting at work or in a traffic jam - squeeze the muscles in your butt, arms, shoulders, tummy, back, and legs. Hold for 5 counts, then release.
ADD A WALK - Going to the mountains? A relative's house for a visit? Out to dinner? Wherever you go, build a short walk into your activities.
STAND BEFORE YOU SIT - When you're about to sit down in a chair, do a squat. Begin to sit down, and as soon as your tush nears the seat of the chair, stand back up.
REAP A REWARD - Walk to the bookstore for a new read.
WATCH IT - Set an alarm to go off every so often to remind you to stand up, stretch, and walk for about 10 minutes.
MARCH IT - March in place while folding clothes to burn a few extra calories.
SKIP THE CART - At the grocery store, carry a basket in each hand. If you use a cart, pick up the pace when near temptations.
WALK AND TALK - While talking on a cordless phone, walk around the house or up and down your driveway.
TAKE TV BREAKS - Walk in place or do squats during commercials.
JUST PLAY - Take your kids or grandkids to the playground, and join them on the equipment.
DITCH THE DRIVE-THROUGH WINDOW - Walk inside the bank and dry cleaner.Remember: Little activities like the ones listed above, can help increase your metabolism, and that's a good thing, especially if you're a Type 2 Diabetic or Pre-diabetic.
For a longer term physical activity program to help increase your metabolism, choose an activity you're comfortable with. Then get started, and stick to it for 30 days. Take it one session at a time, one day at-a-time. In 30 days, you'll be glad you did. YOU control your health! Back To Main Resource Page