Wellness Wednesday: Improve your diabetes health with exercise – Pacific Daily News

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Jackie Marati, center, stretches out along with other participants during a yoga class lead by her daughter, Livia Marati, a yoga instructor and the founder of the Ina Wellness Collective, on the grounds of the Tsubaki Tower Guam in Tumon Sept. 15, 2021.
Jennifer Artero
Adan Baty, an Air Force staff sergeant assigned to the 36th Communications Squadron at Andersen Air Force Base, engages in a run along Marine Corps Drive ct. 8, 2021, as part of his efforts to keep physically fit.
Stand-up paddlers get their start at Fujita Beach in this July 10, 2021, photo. The Centers for Disease Control and Prevention recommends that those with diabetes fit in at least 20 to 25 minutes of activity every day to help regulate blood sugar levels.
Ernest Aquino

Ernest Aquino
Jackie Marati, center, stretches out along with other participants during a yoga class lead by her daughter, Livia Marati, a yoga instructor and the founder of the Ina Wellness Collective, on the grounds of the Tsubaki Tower Guam in Tumon Sept. 15, 2021.
Jennifer Artero
Adan Baty, an Air Force staff sergeant assigned to the 36th Communications Squadron at Andersen Air Force Base, engages in a run along Marine Corps Drive ct. 8, 2021, as part of his efforts to keep physically fit.
Stand-up paddlers get their start at Fujita Beach in this July 10, 2021, photo. The Centers for Disease Control and Prevention recommends that those with diabetes fit in at least 20 to 25 minutes of activity every day to help regulate blood sugar levels.
Increased physical activity and exercise are essential to managing and improving diabetes-related outcomes. However, the two are often interchanged when they are two separate things.
Physical activity is any bodily movement that requires you to burn energy. These movements are related to your daily activities, occupation and leisure.
Exercise is an activity that is planned and structured, typically with the purpose of improving your health. This can be going to the gym, daily walks, weekly group fitness classes, etc.
Whether trying to be more active during the day or follow an exercise program, both have been shown to improve blood sugar, lipids and blood pressure and decrease insulin resistance.
There are four types of exercises that should be included in a complete program: aerobic, resistance, flexibility and balance.
Aerobic exerciseAerobic exercises are movements that require your muscles to use oxygen and help improve cardiovascular health. Often these movements are known as “cardio” — walking, jogging, swimming, cycling, dancing.
Doing aerobic movements for at least 30 minutes a day reduces A1C, triglycerides and blood pressure. If 30-minute sessions do not fit in your schedule, try splitting the time into smaller segments like jogging for 15-minutes, twice a day.
Resistance exerciseResistance exercise has been shown to improve muscle mass, body composition, strength, physical function, mental health, bone mineral density, insulin sensitivity, blood pressure, lipid profiles and cardiovascular health.
Also known as strength training, these movements include exercises with free weights, weight machines, body weight or elastic resistance bands. This should be done at least twice per week and should focus on movements that involve multiple joints and muscle groups.
Improving flexibility and balance is important as we age to help prevent injuries. Holding stretches for 15 to 30 seconds can significantly improve range of motion.
For those in a desk or office job, be sure to focus on stretching your legs, hips and glutes — common problem areas that, when tight, can lead to back pain.
Balance exercises or group classes like yoga and tai chi can help reduce falls and fall-related injuries. Flexibility and balance movements can be performed daily for at least 5 to 10 minutes.
If you are having trouble starting a program or exercising, try getting in as much movement as possible throughout the day. This can be done by taking the stairs, walking to the furthest restroom or standing regularly.
Remember, to improve your diabetes health, any movement is better than no movement. So get moving today!
Ernest Aquino is TakeCare’s Wellness Team Lead. He can be contacted at [email protected]. Jennifer Artero is the Diabetes Educator at the TakeCare Wellness Center. She can be contacted at [email protected].
Ernest Aquino
Life Assistant Editor Gilayna Santos sat down with Ernest Aquino and Jonei Delgado to answer all of your questions about Men’s Health Month. Watch the full video interview at guampdn.com.
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Ernest Aquino, TakeCare’s Wellness Team Lead, talks all about improving your diabetes health with exercise.
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