Hello Everyone. The Free Fitness Tips Newsletter - July 2008 is now online.

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Hello Everyone. I’ve now finished my article series on diabetes and thought this would be a good time to give away another free ebook before I jump into my next topic. The free ebook is 75 Exciting Exercise Tips which unsuprisingly contains 75 exercise related tips. Below are just a few of the tips contained inside 75 Exciting Exercise Tips:

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1) GO TO THE ZOO:- Going to the zoo provides you with a fun day out and lots of walking to get some exercise.

2) CONSTRUCTION:- Putting together buildings and bridges is a great form of exercise. If you choose the right project it can also be great fun too.

3) VOLUNTEERING:- Volunteering very rarely involves sitting down doing desk work. It is usually quite a physical task such as walking a dog, moving boxes etc. It’s therefore another opportunity to exercise and can also allow you to meet new friends.

4) BABY SIT:- Young children are usually hard work. If you baby sit and play games with them you will burn some additional calories.

5) DECORATE:- If your house needs decorating, doing it yourself is a great opportunity to do it yourself and burn some calories. Alternatively, you can use special occasions as an opportunity to decorate your house. If you are throwing a party, or if it’s Christmas, Easter etc, get the decorations out and spruce the place up. The moving about will help you burn some calories.

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Some interesting tips I’m sure you will agree. If you want to download all 75 tips then use the link below. Also don’t forget that the ebook comes with full giveaway rights so if you want to pass it on to your friends, family or website visitors please do so.

Click Here to Download 75 Exciting Exercise Tips!

A lot of my recent blog posts have been focussing on diabetes. Since this is a fitness blog I hope you have made the link between diabetes and fitness. For those of you who have not, I will be outlining the link between the two in this article.

1) THE CAUSES OF DIABETES:- As I discussed in my article on the causes of diabetes it is currently unknown what causes the various types of diabetes. However, type 2 diabetes is associated with a number of risk factors including inactivity and obesity. Both of these risk factors can be eliminated by doing more exercise and eating more healthily. In other words you can reduce your risk of developing type 2 diabetes by becoming a fitter person.

2) PRE-DIABETES:- Pre-diabetes is effectively an early indicator of type 2 diabetes. If you are diagnosed with pre-diabetes you are still have the opportunity to take preventative action before full type 2 diabetes develops. But what is this preventative action? Yes, you guessed it - a healthy diet and regular exercise. So not only is improving your fitness an excellent way to reduce your risk of developing type 2 diabetes but it is also a fantastic way to stop any symptoms that do manifest from developing further.

3) TREATING DIABETES:- There are a number of treatments for diabetes. Some diabetics may require insulin injections or medication. However, all diabetics can benefit from regular exercise and a healthy diet. Regular exercise helps you keep your blood sugar under control, improves your body’s sensitivity to insulin and helps you maintain a healthy weight. Eating a healthier diet can also help you keep your diabetes under control with an increasing amount of evidence suggesting that certain types of food (including fibre, fruit and vegetables) can assist in keeping your blood sugar levels normal.

There is still a lot to learn about diabetes. Very little is known about the exact causes and at the moment there are no effective cures. However, the information that we do have presents a strong link between diabetes and fitness levels. By improving your fitness levels and leading a healthier lifestyle, you can seriously reduce your chances of developing diabetes. Even if you are already diabetic, improving your health and fitness can significantly reduce the impact that diabetes has on your life. Whatever your current situation is, the evidence we do have regarding diabetes presents another compelling case for improving your fitness levels.

Whilst every intention has been made to make this article accurate and informative, it is intended for general information only. Diabetes is a medical condition and this article is not intended as a substitute for the advice of your doctor or a qualified medical practitioner. Before making any lifestyle changes you should always seek your doctors advice. If you have any concerns regarding any form of diabetes then you should speak to your doctor right away.

As regular readers of this blog probably know by now, diabetes develops either when your body stops producing insulin or your body’s cells stop responding to insulin. As a result your body struggles to convert blood sugar/glucose into energy and your blood sugar levels start to rise. Over time these high blood sugar levels cause damage to your blood vessels, nerves and organs. In this article I will be outlining the main areas of your body that diabetes can cause damage to and discuss how this damage can be avoided.

1) THE HEART:- If you suffer from diabetes then unfortunately you have an increased chance of suffering from heart disease also. The reason for this is that high blood sugar levels can damage your blood vessels and restrict the flow of blood to your heart.

There are a number of symptoms related to heart disease which you should try to look out for. These include:

- Breathlessness.
- Chest Pains.
- Irregular Heartbeats.
- Swollen Ankles.

To reduce your risk of contracting heart disease you must first make sure that you are treating your diabetes effectively. After you have done this you should also consult your doctor to see if there is anything else you can do. Quitting smoking, reducing your alcohol intake and maintaining a healthy weight all contribute to a reduced risk of heart disease.

2) THE KIDNEYS:- Diabetes can cause damage to the kidneys with this type of damage being commonly known as diabetic nephropathy. The kidney’s main function is to filter waste products from the blood and if the blood vessels in the kidneys become damaged, the kidneys function less effectively. In the worst cases diabetic nephropathy can lead to kidney failure, although this is very rare.

To treat diabetic nephropathy, you again need to be treating your diabetes effectively. The next step after this is to get your blood pressure checked because hypertension (high blood pressure) is known to accelerate diabetic nephropathy. If you have high blood pressure also then you will need to consult your doctor who will be able to give you advice on treating high blood pressure.

3) THE EYES:- As I mentioned when discussing the symptoms of diabetes, diabetics are at risk of diabetic retinopathy. This occurs when the light sensitive tissues on your retina become damaged by the high levels of glucose in your blood. Over time this can cause your vision to become blurred and in the worst cases lead to complete loss of vision. People with diabetes are also twice as likely to develop cataracts (when the clear lens of the eye becomes clouded) and glaucoma (when the optic nerve of the eye becomes damaged).

To reduce the risk of getting eye damage you need to keep your diabetes under control and also have yearly eye examinations, so that if any eye damage does develop it can be treated in the early stages. If the eye damage gets too serious it can be treated through surgery in most cases.

4) THE NERVES:- Poorly controlled diabetes can lead to nerve damage which contributes to diabetic neuropathy (a nerve disorder caused by diabetes). There are a number of types of neuropathy including:

- Peripheral Neuropathy:- Nerve disorders associated with the feet, toes, lower and upper legs, the hands and the arms.
- Autonomic Neuropathy:- Nerve disorders affecting the bowel, the bladder, the digestive system, perspiration and sexual response.
- Proximal Neuropathy:- Nerve disorders affecting the hips, buttocks and thighs.
- Focal Neuropathy:- Nerve disorders which rapidly affect a nerve or a group of nerves.

The symptoms of diabetic neuropathy vary depending upon the type and the individual. Some people will experience no symptoms at all. Others will feel numbness, tingling or pain.

To prevent diabetic neuropathy you need to keep your blood sugar levels stable by managing your diabetes properly. This will help to keep your nerves protected. More specific treatments may also be used for specific types of neuropathy.

5) THE FEET:- Peripheral neuropathy is one of the most common types of diabetic neuropathy and it very often affects the sensory nerves in the legs and feet. If the nerves in your legs and feet become damaged, your feet usually become numb meaning that cuts and sores often go unnoticed. On top of this, the blood vessels in your legs and feet can become damaged by the high levels of glucose in your blood, meaning that the blood supply to the feet is restricted. Therefore, these unnoticed cuts and sores take longer to heal and are more likely to become infected. If they do become infected this can lead to further complications and in the worst cases amputation may be necessary.

To prevent damage to the feet a number of precautions are required. First, you should make sure that you are taking good care of your feet. Your footwear should be comfortable, your nails should be cut regularly and your feet should be washed daily. Secondly, you should inspect your feet daily to identify any cuts, sores, bruises or ulcers. If you find any these should be treated by yourself or your doctor as soon as possible. Thirdly, you should have a regular foot examination performed by a professional. They may be able to detect foot problems which your daily inspection has missed. Finally, you need to keep your diabetes under control. This will reduce your risk of developing foot complications as your nerves will be more receptive to feeling and the blood flow to your feet will be improved.

6) THE GUMS:- The blood vessel damage caused by diabetes can weaken the gums and make them more susceptible to infections. On top of this, high levels of glucose in the mouth fluids encourage bacteria to grow.

There are a number of symptoms related to gum infection which you should look out for. These include:

- Bleeding of the gums that is stimulated by brushing or flossing.
- Constant Bad Breath.
- Loose Teeth.
- Puss in between the teeth or gums.
- Receding Gums.

However, for the most accurate diagnosis you should consult your dentist. If you are diagnosed with gum disease then they will be able to advise you on the most effective treatment.

To reduce your risk of developing gum disease you need to keep your diabetes under control and combine this with a good oral health routine. Daily brushing and flossing can significantly reduce the chances of gum disease developing.

7) THE SEXUAL ORGANS:- Diabetes can affect the sexual organs of both men and women. Diabetic neuropathy in men can lead to the erectile tissue becoming damaged, ultimately causing erectile dysfunction. According to Diabetes.co.uk nearly one third of male diabetics suffer from erectile dysfunction. Damage to the blood vessels also puts female diabetics at risk of vaginitis (inflammation of the vagina), cystitis (inflammation of the bladder lining) and limited clitoral stimulation during sex because of the limited blood flow.

In the majority of cases, damage to the sexual organs can be reduced through stricter treatment of your diabetes. In fact, many of the above problems will disappear with better diabetes management. However, if you are on top of your diabetes and still experiencing problems with your sexual organs you should consult your doctor. They will then be able to determine the probable cause and give you further advice and treatment.

I hope this article has shown you just how serious diabetes can be. I’m not trying to use scare tactics but if you don’t stick to an effective diabetes treatment plan you can cause a lot of damage to your body. The majority of this damage can be avoided completely if you stick to a healthy diet, exercise regularly and follow a sensible diabetes treatment plan in order to keep your blood sugar levels under control.

Whilst every intention has been made to make this article accurate and informative, it is intended for general information only. Diabetes is a medical condition and this article is not intended as a substitute for the advice of your doctor or a qualified medical practitioner. Before making any lifestyle changes you should always seek your doctors advice. If you have any concerns regarding any form of diabetes then you should speak to your doctor right away.

Sources:
Blood Sugar/Glucose Information (Wikipedia)
Diabetes Complications Information 1 (Diabetes.co.uk)
Diabetes Complications Information 2
Diabetes and Sex Information (Diabetes.co.uk)
Type 1 Diabetes Complications (NHS Direct)
Type 2 Diabetes Complication (NHS Direct)

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If you liked this article and want to find out more about reducing the damage caused by type 2 diabetes you should try Patrick ‘The Diabetic Warrior’ Lecky’s Heal Diabetes Now Membership site. As a member you will recieve one 6-8 page downloadable PDF lesson every 9-10 days for a full year. Each lesson is packed full of proven natural healing content from Patrick himself:

My last few articles have discussed the various types of diabetes, aspects of diabetes and a number of treatments for diabetes. In this article, I am going to bring this information together and explain how you can treat diabetes effectively.

Diabetes (whatever the type) is essentially caused by your body not getting enough insulin a hormone which helps the body convert blood sugar into energy). This is usually a result of; your cells becoming resistant to insulin, your pancreas (a gland which produces a number of vital hormones) not producing enough insulin or a combination of both. This lack of insulin causes large fluctuations in your blood sugar/glucose (your body’s primary source of energy) levels which can lead to the development of further symptoms. Therefore, the key to controlling your diabetes is to control your blood sugar levels. But how do you do this? Like with most things, there is not one set answer. There are actually a number of things you need do to keep your blood sugar levels within a normal range. In the list below I have outlined the main things you can do to keep your blood sugar levels normal and keep your diabetes under control:

1) MONITOR YOUR BLOOD SUGAR LEVELS:- Keeping a check on your blood sugar levels is essential, whatever type of diabetes you may have. Regular blood sugar testing will allow you to see if your blood sugar is staying within normal levels and check how well your body is responding to your current diabetes treatments.

The frequency with which you need to check your blood sugar levels will depend entirely on you and your diabetes. Typically, type 1 diabetics will need to check their blood sugar levels more often (up to five times per day) whereas type 2 diabetics will only need to check once every few days. However, remember that this is only a general rule and you should seek the advice of your doctor to get more accurate advice.

There are a number of tests which allow you to monitor your blood sugar levels. The most convenient of these is the random blood glucose (RBG) test which can be performed using a portable blood glucose monitor. This will allow you to test your blood sugar levels whenever and wherever you want. Normal blood sugar levels are generally as follows:

- Between 70 and 130 milligrams per decilitre (mg/dL) before eating.
- Less than 180 mg/dL after eating.
- Approximately 140 mg/dL just before going to bed.

Normal blood sugar readings suggest that your diabetes is under control and your diabetes treatments are proving effective. However, blood sugar readings that are consistently above normal levels indicate that your current diabetes treatments are not working effectively. In this case you should notify your doctor immediately because your diabetes is not under control and could become hazardous to your health if not treated quickly.

2) MODIFY YOUR DIET:- Modifying your diet is probably the most effective natural treatment for diabetes. Your body gets glucose from the food you consume, so it makes sense that by choosing your food more carefully you can have greater control over your blood sugar levels. To keep your blood sugar levels within control the following dietary changes are recommended:

- Eat smaller meals more often.
- Control your daily caloric intake.
- Eat a balanced diet consisting of 45%-65% carbohydrates, 15%-20% proteins and 20%-35% fats.
- Moderate your intake of sugars and simple carbohydrates.
- Increase your intake of fibre.
- Eat at least five portions of fruit and veg per day.
- Reduce your salt intake.
- Reduce your alcohol consumption.

As you can see there’s nothing too drastic here. In fact most of the changes would be made as part of normal healthy diet. However, by implementing them you can reduce your body’s resistance to insulin and keep your blood sugar levels much more stable.

3) DO MORE EXERCISE:- Exercise helps control your diabetes in a number of ways. Firstly, exercise makes you burn more glucose for energy and therefore is an effective way to keep your blood sugar levels under control. Secondly, it can improve your body’s sensitivity to insulin according to this article. Finally, exercise helps you keep your weight under control which according to this article from DLife further improves your body’s sensitivity to insulin.

For best results you should try to exercise regularly (at least 3 or 4 times per week) and perform a combination of cardiovascular exercise (e.g. cycling, swimming, jogging) and resistance training (e.g. bodyweight training, weight lifting). However, when exercising make sure that you keep yourself hydrated, check your blood sugar levels regularly and have a quick supply of glucose and insulin to hand in case your blood sugar change rapidly.

4) USE INSULIN IF NECESSARY:- Insulin helps your body use blood sugar for energy and in doing this helps keep your blood sugar levels under control. If you have type 1 diabetes you will need to take insulin because your body can no longer produce it. 40% of type 2 diabetics require insulin, so if you have type 2 you may be able to get by without it. The best way to determine whether or not you need insulin is to consult your doctor.

There are lots of different types and brands of insulin available but they all fall under four main categories:

- Rapid Acting Insulin:- This type of insulin reaches the blood 15 minutes after injection and peaks 30 to 90 minutes later. It can last for up to 5 hours.
- Short Acting Insulin:- This type of insulin reaches the blood 30 minutes after injection and peaks 2 to 4 hours later. It can last between 4 to 8 hours.
- Intermediate Acting Insulin:- This type of insulin reaches the blood 2 to 6 hours after injection and peaks 4 to 14 hours later. It can last for 14 to 20 hours
- Long Acting Insulin:- This type of insulin reaches the blood 6 to 14 hours after injection and does not peak (or peaks very slightly 10 to 16 hours after injection). It can last for 20 to 24 hours.

Since each individual responds to insulin differently there is no set rule for the type of insulin you use or the frequency with which you administer it. You will need to consult your doctor to decide upon which insulin type is suitable and how often you will need to take it.

Injection is the most common way to administer insulin. However, research into diabetes has meant that a number of alternatives are becoming available including:

- Insulin Inhalers:- Insulin inhalers are a realistic alternative to insulin injections. However, the increased cost of insulin inhalers means (at present) they have failed to gain the popularity of insulin injections.
- Insulin Jet Injectors:- These devices send a fine spray of insulin through the skin using high pressure air.
- Insulin Pumps:- These programmable devices allow multiple insulin injections to be administered automatically in accordance with your daily regime.
- Oral Insulin:- It is difficult to administer insulin orally because the body’s digestive system breaks it down before it reaches the bloodstream. However, a number of advances have been made and according to this article oral insulin may soon be a reality.

When taking insulin you need to take a number of precautions. First, you need to make sure that it does not interact with any other medications you are taking. This article provides a list of medications that are known to interact with insulin but you are advised to also consult your GP. Secondly, you need to make sure that you do not overdose on insulin. Taking too much insulin causes hypoglycaemia (extremely low blood sugar levels) for which the symptoms range from mild (dizziness, headaches, sweating) to serious (coma, seizure).

5) ALWAYS CARRY FAST ACTING CARBOHYDRATES:- Just as insulin is necessary for lowering your blood sugar levels, fast acting carbohydrates may be needed to raise your blood sugar levels if they get too low. Apart from overdosing on insulin your blood sugar levels also become low if you eat too little, consume too much alcohol and sometimes following exercise.

Fast acting carbohydrates are simply carbohydrates which enter your bloodstream quickly. Sources include; sugar, fruit and glucose tablets. You should always carry some with you so that you are prepared should your blood sugar levels drop.

6) TRY ALTERNATIVE NATURAL REMEDIES:- Natural remedies are not a substitute for diet, exercise and possible insulin injections. However, they can be an effective supplement to your existing diabetes treatment. There are lots of natural remedies for diabetes that have been suggested. For example, fish oils are believed to improve the body’s response to insulin and massage can improve circulation which relieves a number of diabetic complications.

For the majority of people, treating diabetes will mean that lifestyle changes are necessary. However, that does not mean diabetes has to control your life. You will have to do some exercise, you will have to monitor your blood sugar levels, you will most probably have to alter your diet and you may have to take insulin. This change will be difficult in the beginning but as you get your diabetes under control it will become easier.

Whilst every intention has been made to make this article accurate and informative, it is intended for general information only. Diabetes is a medical condition and this article is not intended as a substitute for the advice of your doctor or a qualified medical practitioner. Before making any lifestyle changes you should always seek your doctors advice. If you have any concerns regarding any form of diabetes then you should speak to your doctor right away.

Sources:
Blood Sugar/Glucose Information (Wikipedia)
Diabetes and Blood Glucose Information (Diabetes.co.uk)
Diabetes and Blood Glucose Monitors Information (Diabetes.co.uk)
Diabetes Causes and Risks Information (DLife)
Exercise and Insulin Sensitivity Information (Diabetes Care Journals)
Hypoglycaemia Information (Net Doctor)
Insulin Information (Wikipedia)
Insulin Side Effects Information (Diabetes.co.uk)
Oral Insulin Information (Diabetes.co.uk)
Pancreas Information (Wikipedia)

Hello everyone. I recently found out that I am the recipient of an Arte Y Pico award from not one but two bloggers. The first of these two bloggers is Angie from Vibrant Healthy U, an excellent health and fitness blog with some great post including this unique offering; The Eyes Have It. The second award came from Asithi of Small Steps to Health, another great health blog which I enjoy reading even though I don’t always share the same opinions as Asithi on certain topics - for example milk. Anyway, thankyou both for the award. One of the most rewarding things about running this blog is receiving comments and recognition from others.

Anyway, the rules of this award are as follows:

1) Select five blogs that you consider deserving of the award.

2) Include the name of the author and a link to the blog, for each award designated.

3) Award winner must display the award graphic and name the blogger that bestowed the award on them.

4) Include a link to the Arte Y Pico blog, in order to share the origin of the award.

I’ve already completed steps 3 and 4 so all that’s left is to pass the award on to five more bloggers. Here’s my top five:

1) The Fitness Black Book:- This is a fitness blog written by Rusty which (in his own words) shows you how to get ‘Lean and Toned, Not Bulky’. There are two big things I like about Rusty’s blog. First, his posts on fit celebrities really allow you to see the look he is trying to achieve. Secondly, the blog is actually quite funny too.

2) The All Muscle Building Blog:- This blog is quite a new one on my reading list and is written by Pat. The posts are generally short but always full of useful information. Lots of the stuff I’ve read on Pat’s blog was completely new to me which one of the reasons that I have become a regular reader.

3) Anti-Aging Nutrtion News:- Although I’m only in my early twenties I’ve still found this blog by GiGi to be one of my regular reads. The nutritional information GiGi provides is top notch and her posts have given me the lowdown on some very healthy foods that I was completely unaware of prior to reading.

4) Muscle Post:- Another great blog on muscle building from Tony. Again this is a new blog but one which I read regularly. The focus of Tony’s blog is on exercises which build muscles and he has provided some great tips which I can carry over to the gym.

5) Health Nut Wannabee Mom:- This is a great blog from Heidi. She updates most days with the focus being on nutrition. The best thing about Heidi’s blog is that the tips are easy to follow, practical and suitable for normal, everyday people.

Thanks to everyone for the award and well done to the five bloggers who I have passed the award on to. I wish you continued success with your blogs and hope to be a long time reader of each of them.

In my previous article I discussed how important diet can be when controlling your diabetes. However, exercise can also be a very important factor when treating diabetes. In this article I will discuss how exercise can help control your diabetes, the precautions you should take when exercising and finally which exercises are the most effective at fighting diabetes.

So how does exercise help control your diabetes? Well it actually helps in multiple ways. I have outlined three of the most important below:

1) BETTER BLOOD SUGAR CONTROL:- When you exercise you need more energy. Your muscles burn glucose to get this energy and as a result your blood sugar levels are reduced. Therefore, exercise can act as an effective substitute for insulin. In fact in certain cases involving type 2 diabetics, exercise has removed the need for insulin injections and medication completely.

2) IMPROVED INSULIN SENSITIVITY:- According to this article, exercise can improve insulin sensitivity in type 2 diabetics. Since one of the primary problems amongst diabetics is the body not getting enough insulin, this is another fantastic way in which exercise can help control your diabetes.

3) IMPROVED WEIGHT CONTROL:- Exercise helps you to lose weight in two ways. Firstly, cardiovascular exercise burns extra calories both during and after your workout. According to this article you can burn up to 15% more calories in the 48 hours following a cardiovascular workout. That means by doing a cardiovascular training session every other day you can be constantly burning up to 15% more calories, plus you will burn even more calories when you are actually doing the exercise.

Secondly, resistance training can help you lose weight because muscle requires more calories to maintain than fat. By increasing your muscle mass through resistance training you can increase the total amount of calories your body burns each day. The actual amount of calories muscle burns has been heavily exaggerated in the past but according to this article a pound of muscle can burn around 6 calories per day compared with a pound of fat which burns 2 calories per day.

Combining cardiovascular training with resistance training can therefore be a very effective way to burn excess calories and control your body weight. But why is this important for your diabetes? Well according to this article from Dlife excess body fat makes your body more resistant to insulin so keeping your body fat levels under control is essential if you want to stay on top of your diabetes.

As you can see exercise can be a really effective form of diabetes treatment. Not only does it help lower your blood sugar levels but it also improves your body’s resistance to insulin and helps keep your body weight under control. However, there are a number of precautions that you need to take before starting your exercise program:

1) MONITOR YOUR BLOOD SUGAR LEVELS:- As I have already stated, exercise can help reduce your blood sugar levels which is generally a good thing for diabetics. However, this is not always the case. If you have not eaten enough or you have taken insulin or medication prior to exercising, your blood sugar levels may be low already. In this instance, exercise could lower your blood sugar to hypoglycaemic levels. Furthermore, intense exercise can actually have the opposite effect by causing your body to release stress hormones which increase blood sugar levels. Therefore, it is highly important that you monitor your blood sugar levels before, during and after exercise.

2) CARRY GLUCOSE AND INSULIN:- You should carry glucose and insulin at all times when exercising because (as outlined above) your blood sugar levels can fluctuate massively. Intense exercise can cause your blood sugar levels to rise rapidly meaning you may require insulin or medication. Contrastingly, prolonged exercise can cause your blood sugar levels to fall meaning that you may need a quick fix of glucose during or after exercise.

3) STAY HYDRATED:- Dehydration can cause your blood sugar levels to rise and affect your performance whilst exercising. Therefore, it is highly important that you drink lots of water to keep yourself hydrated throughout your workout.

4) CONSULT YOUR DOCTOR:- It is recommended that you talk to your doctor before embarking on any exercise program BUT it is even more important when you are suffering from diabetes because the consequences of not exercising properly can be much more severe. Make sure that you inform your doctor of the type of exercise program you wish to participate in and ask them if there are any additional precautions that you should take. They will then be able to tell you if you need to combine any foods and/or medication with your exercise plan and provide further recommendations to allow you to exercise safely.

So now that you know the benefits of exercise and the precautions to take you should be ready to get started. But how much exercise should you be doing and what types of exercise are best? Ideally you should try and do at least 30 minutes of exercise each day. If this is not possible try and make sure you are doing at least 30 minutes of exercise every other day. The actual exercise (as I have mentioned above) should be a combination of cardiovascular exercise and resistance training:

1) CARDIOVASCULAR EXERCISE:- This type of exercise focuses on improving your aerobic fitness which increases the amount of oxygen that is delivered to your muscles and allows them to work for longer. Cardiovascular exercise is also a great way to stimulate the burning of glucose (which lowers your blood sugar levels) and control your weight (which makes your body more receptive to insulin). When it comes to cardiovascular exercise you have many choices including; jogging, walking, swimming, cycling and team sports.

2) RESISTANCE TRAINING:- This type of exercise focuses on strengthening the muscles, either through bodyweight training or through the use of weights (in the form of free weights or machine weights). Apart from increasing your muscle mass and helping you control body fat levels, resistance training has also been linked with the treatment of diabetes. According to the study in this article 16 weeks of resistance training produced improvements in glucose control amongst Hispanic men and women, that were so significant they could be compared with taking diabetes medication.

Along with diet, regular exercise is a great way to treat diabetes naturally. By doing a combination of cardiovascular training and resistance training you can really keep your condition under control and maybe even remove the need for insulin injections or medication completely. As long as you stick to your program, exercise regularly, stay sensible and take the necessary precautions, exercise can be a great weapon in your fight against diabetes.

Whilst every intention has been made to make this article accurate and informative, it is intended for general information only. Diabetes is a medical condition and this article is not intended as a substitute for the advice of your doctor or a qualified medical practitioner. Before making any lifestyle changes you should always seek your doctors advice. If you have any concerns regarding any form of diabetes then you should speak to your doctor right away.

Sources:
Blood Sugar/Glucose Information
Diabetes and Exercise Information
Does Exercise without Weight Loss Improve Insulin Sensitivity?
Exercise for Diabetics Information
How Many Calories Does Muscle Really Burn?
Hypoglycaemia Information
Insulin Information
Type 2 Diabetes and Exercise Information

Hello Everyone. The Free Fitness Tips Newsletter - June 2008 is now online. This month’s newsletter focuses on diabetes and includes a featured article, a free ebook and much more.

You can view the HTML version by Clicking Here.

You can view the PDF version by Clicking Here.

If you want to leave some feedback on this month’s newsletter then please post a comment.