Aerobic exercises are exercises which require oxygen. They may help in reducing the build-up of carbon dioxide in the arteries and have been proven beneficial for the cardiovascular system of the body. This is why aerobic exercises are also commonly referred to as ‘cardio’ exercises. Aerobic exercises increase the breathing rate. It also increases the rate at which the heart pumps blood and thus increases its efficiency. Aerobic exercises typically require a lot of energy. This growing demand for energy in the muscles is supplied by the oxygenated blood pumped by the heart. Aerobic exercises can be of varying intensities and are suitable for both beginners and professionals.
Anaerobic exercises involve short and quick bursts of energy which does not require oxygen the way it does in aerobic exercises. Instead of that, the glucose which is already present in the muscles is utilized for the production of energy. Anaerobic exercises require quick sources of energy unlike aerobic exercises and thus break down the stored glucose.
Aerobic exercises are preferred by beginners since the various intensities help build endurance. They can slowly work their way up unlike anaerobic exercises which require a lot of endurance right from the beginning. Anaerobic exercises are preferred for fitness goals which require quick visible results like weight reduction.
Aerobic exercises have several benefits. Some of them are the following:
Aerobic exercise like running and swimming etc involves continuous movement fueled by oxygen from the air you breathe and it improves your stamina and endurance. Anaerobic exercises like weight training, sprint involves short bursts of high-intensity movement fueled by energy stored in your fat and muscles and hence are ideal for burning fat.
Dr. M.G. Kartheeka, MBBS, MD
Aerobic exercises are usually beneficial for all. The varying intensities- low, moderate and advanced levels- make it suitable for everyone. However, if you have any pre-existing chronic illness or orthopaedic issues please consult your doctor before starting any form of exercise. Work out under the guidance of a certified fitness instructor to avoid the risk of any injury. This advice is especially beneficial for individuals who have been inactive for a long period and wish to start training.
Having protein before you exercise, in combination with carbohydrates, can help to decrease muscle damage during exercise and also improve the muscle recovery process that takes place after exercise. Some options that you can include as protein-rich sources- eggs, Greek yoghurt, chicken, fish and tofu.
Dr. Ashish Bajaj – M.B.B.S, M.D.
Due to the versatile nature of aerobic exercises, they can be performed both at the gym and home without any equipment. Some popular beginner-friendly aerobic exercises include the following:
Skipping is a fun way of getting some exercise. For this exercise, only a skipping rope is required. It may help improve hand and foot coordination and is a good way of reducing body weight. Skipping may improve flexibility and keep the joints healthy.
Walking at the speed of 3 miles per hour approximately qualifies as brisk walking. Anything around 100 steps per minute is considered brisk walking and may vary from person to person. Brisk walking is more efficient compared to just walking. It may regulate hormone production, boost metabolic speed and improve the quality of sleep. An individual only needs to invest in a good pair of walking shoes before starting brisk walking to avoid the risk of injuries.
Jogging or running helps keep the bones and joints healthy and may reduce the risk of mental health disorders. Jogging for 20 minutes two to three days a week is enough for someone just getting started with aerobic exercises.
Swimming is a great way of shedding excess fat as it engages the entire body. It is a fun way of getting exercise while beating the heat of summerit also increases your basal metabolic rate and helps reduce weight too.
Cycling can help strengthen the muscles of the legs. It is an exercise whose daily goals can be obtained even while going grocery shopping or while commuting to work. Cross action Static cycling is a good option for indoor cycling that will increase your endurance increase your range of motion of the hip joint and strengthen your knee joint.
The many benefits of anaerobic exercises are listed below.
Anaerobic exercises can be strenuous for beginners and must be performed under the guidance of a certified fitness instructor. An individual should only continue with anaerobic exercises if their body does not get too fatigued or stressed.
Anaerobic exercises are of several types. Some anaerobic exercises are listed below.
High-Intensity Interval Training is great for reducing excess body fat within a short period. An example is plank jacks.
Heavy weight lifting is a high impact exercise and requires a moderate to advanced level of endurance. Weight lifting in an improper manner can result in severe injuries.
Sprinting is usually performed while doing some other exercise such as running, swimming or cycling.
Exercises such as jump squats or box jumps qualify as callisthenics. These are high-intensity exercises which strengthen and condition the muscles.
Aerobic exercises are more beginner-friendly than anaerobic exercises. Anaerobic exercises are great for fitness goals which require results within a very short time.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
Diabetes, also known as diabetes mellitus, is a chronic metabolic disease that affects how our body uses glucose.
It mainly occurs when the pancreas can no longer release enough insulin for the body or when the body cannot make proper use of the insulin the pancreas produces.
Diabetes increases the possible risk of various complications like diabetic eye disease, nerve damage, kidney disease, heart disease and strokes.
While medicine and doctors’ consultation are definitely essential to manage diabetes, research studies show that the benefits of physical activity are undeniable when it comes to keeping blood sugar levels in check. This includes walking, workout, power walks, brisk walking and yoga.
Brisk walk or walking at a brisk (active and energetic) pace basically refers to walking faster than the usual pace of a walk or stroll. To call a walk a ‘brisk’ or a power walk, an individual must have an increased heartbeat and breathing rate while walking.
Before you get started, you must note a few things for successful brisk walking:
There are certain walking workout techniques that one must follow to make the most out of their brisk walk. This includes:
Below listed are the advantages or benefits of walking every day at a brisk pace for people with diabetes:
Brisk walks can help you lose excess weight or fat in your body by burning more calories. It increases lean muscle mass and boosts your fitness level, which in turn also helps deal with the risk of other lifestyle disorders like obesity.
Regular brisk walks can help reduce the risks of various cardiovascular or heart diseases, like narrowing of arteries, chest pains, heart attacks or strokes, and more by improving cardiovascular health as it brings up the heart rate.
Another benefit of walking every day at a brisk pace is that it helps manage high blood pressure by reducing the stiffness of the blood vessels, which makes it easier for blood to flow.
Regular brisk walking can help increase insulin (a hormone released by the pancreas) sensitivity. This means that the blood cells become better at utilising insulin for drawing in glucose for energy.
Brisk walking also helps improve an individual’s mental health by improving their sleep, boosting self-esteem, and building brainpower. It increases blood circulation in the brain and body, which reduces stress levels.
According to the American Diabetes Association and the American College of Sports Medicine, 30 minutes of brisk walking for five days every week is necessary to deal with diabetes. Involve at least 20 minutes of frequent brisk walking at a pace of 15 to 20 minutes per mile (3 to 4 mph) in your 30 minutes of walking goal.
Brisk walking is the best walking workout to manage diabetes. If you are still in doubt, consult your doctor or healthcare provider to know the best physical activity for your body and the advantages of brisk walking for diabetic people. It is advisable to carry a source of fast-acting glucose ( fruit juice, glucose tablets) while going on a walk to manage an episode of hypoglycemia that may occur.
Thus, it can be concluded that regular walking workouts such as brisk walking or power walking can assist in dealing with a wide range of mental and physical health issues, including diabetes.
So, start your day with a short, brisk, power walk today! This will definitely keep you energetic throughout the day and keep your weight in check.
Be sure to stretch a bit before and after you do your brisk walk. Drink water to stay hydrated.
Consistency, in this case, is essential. With time, you will observe how doing brisk walks can help you improve your diabetes situation.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
What Should You Know About Cholesterol Levels?
Now that you know about diabetes, it is important you know about cholesterol too. It is especially critical for you to track it as a diabetes patient.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
Diabetes is a lifestyle disorder or may be a blessing in disguise to be physically active daily and eat healthy food.
Dr. M.G. Kartheeka, MBBS, MD
People with diabetes often benefit to a great extent from healthy food habits and regular exercise ad they help maintain and even lower the blood glucose levels over time and boosts an individual’s body’s sensitivity to insulin, countering insulin resistance.
Dr. Ashish Bajaj – M.B.B.S, M.D.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
Also Read: Is Honey Good for Diabetes? Unveiling the Research Behind the Sweet Remedy
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
1. A diabetic foot ulcer is the one that won’t heal and causes severe damage to tissues and bone. It may require surgical removal (amputation) of a toe, a foot or part of a leg. Some people with diabetes are at higher risk than others. Erectile dysfunction is another possible symptom and at times a complication of diabetes. This typically affects males with type 2 diabetes, and is related to risk of heart disease and stroke.
Dr. Ashish Bajaj – M.B.B.S, M.D.
Complications which are from Uncontrolled diabetes can be classified as microvascular or macrovascular. Microvascular complications include nervous system damage (neuropathy), renal system damage (nephropathy) and eye damage (retinopathy). Macrovascular complications include cardiovascular disease, stroke, and peripheral vascular disease. All these can be prevented by Good control of sugars.
Dr. M.G. Kartheeka, MBBS, MD
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
Click here to read about more superfoods and healthy recipes for diabetes.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
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