Perednik Healthy Life Info

Regular exercise can control diabetes. Benefits of sports for people with diabetes include:

* Burn calories and reduce body fat thereby increasing cell metabolism ability to absorb and store glucose.
* Increased blood circulation, especially in the feet and hands, in which people with diabetes usually have a problem.
* Reduce the stress that often triggers an increase in blood glucose

People with diabetes who exercise diligent can escape from dependence on drugs.

Here are some exercise tips for people with diabetes (diabetes):

1. Consult a physician before undergoing sports programs. Your doctor will recommend what type of exercise you can do according to your condition. The doctor usually will prohibit your exercise if:

* Your blood glucose more than 250 mg / dl.
* You have symptoms of retinopathy (damage to blood vessels in the eye), neuropathy (nerve damage and blood circulation in the limbs), nephropathy (kidney damage) and heart problems such as coronary heart disease, myocardial infarction, and other arritmia.

2. If there are no restrictions, start with mild exercise such as aerobics, walking, swimming, and biking. Aerobic exercise is beneficial to deepen breathing and increase heart work. For those of you who have never exercised, start with 10 – 20 minutes each time the exercise, several times a week.

3. Many diabetics who do not realize it if you have problems in their legs. Before walking or jogging healthy, ensure comfort and safety shoes used:

* Always use a comfortable socks.
* Check whether there krikil or other items before wearing shoes.
* Avoid abrasions or scratches on the foot

4. If you have a problem in the foot, we suggest you choose swimming, gymnastics or cycling is not too much pressure on the foot.

5. Do not lift heavy loads because it can increase blood pressure suddenly.

6. Begin and end practice with a heating and cooling for 5-10 minutes to reduce the risk of heart and muscle injury.

7. Do not add a portion of the exercise significantly. Each time, increase only one factor alone (frequency, time or intensity of exercise).

8. Wear a diabetes identification so people know if anything happens to you. Hypoglycemia is a risk that can occur during exercise. The increase in the absorption of glucose by the muscle can reduce blood sugar to very low levels (hypoglycemia). Symptoms of hypoglycemia is the body trembling, heart palpitations, increased sweating, hunger, dizziness, lethargy, confusion, and rapid mood changes.

9. If hypoglycemia symptoms:

* Perform tests to check blood sugar.
* Consumption of sweet foods or drinks, such as juice or fruit preserves. Avoid foods that contain fat because blocking the absorption of glucose by the body.
* Rest for 10 -15 minutes and do more checks before continuing exercise. Do not continue exercising if your blood sugar under 100 mg / dl.
* If you continue exercising, always alert to the re-emergence of symptoms of hypoglycemia.
* When finished exercising, eat foods that contain complex carbohydrates like sweet potatoes, bread, and corn.

10. Perform blood glucose testing 12 hours after a rather heavy exercise to check the existence of hypoglycemia that appears after exercise (late onset).

11. Exercise with joy. To improve and maintain your motivation to exercise, join a club sport with diabetes who are near where you live.

Gymnastics is Kegel exercises to strengthen pelvic muscles found by Dr. Kegel. The pelvic floor muscles or muscle PC (PuboCoccygeal Muscle) is a muscle attached to the pelvic bones and acts as the swing moves the organs in the pelvis of the uterus, bladder, and intestines. When you hold and release urine, means you’re moving the pelvic floor. Another way to find the pelvic muscles is to insert your finger into the vagina clean and pressed. The muscles are ‘gripped’ Your finger is the pelvic floor.

Kegel Exercise Benefits

Pregnancy, childbirth, obesity and severe coughing can be a burden to the pelvic floor. If basic weakened pelvic muscles, pelvic organs to sag and women stand out through the vagina. The condition is called the uterus or vagina prolapsis that often makes women urinate and defecate involuntarily (Java: pecirit). Regular Kegel gymnastics can prevent it. In addition, Kegel exercises are also useful for:

* Facilitating the birth of a baby without tearing the birth (with no or little ‘stitches’)
* Increased sexual satisfaction (because the more powerful ‘grip’ of the vagina)
* Prevent ambein / hemorrhoids
* Prevent ‘little wet’ when sneezing and coughing

How to Do Kegel Exercise

* Start by tightening your pelvic floor muscles for five seconds, release five seconds, then tighten it again. Do this 10 times in a row, three times a day. You can do it while working in the office, watching TV or reading a magazine. Focus on the pelvic muscles around the vagina and anus only, do not let your abdominal muscles, thighs or buttocks come interested. Breathe normally, do not hold your breath.
* If you are familiar with the above exercise, toning and relaxation doing pelvic floor as soon as possible 10 to 20 times in a row. Repeat 10 times a day.
* You can also try to ‘lift technique’. Tighten the pelvic floor muscles, then gradually let go like an elevator that fell from the fourth floor and stopped at every floor. Repeat 10 times a day.

If you do Kegel exercises regularly, within 8 to 12 weeks you can already feel the benefits. Do all your life, not limited to pregnancy. When diligently doing Kegel exercises since young, so old as your pelvic floor muscles remain strong. You’ll avoid the wet, hard to hold urine and other problems often experienced by the elderly.

If followed, matters such take care the child is endless. As a result, you do not have time to exercise. Opinion is wrong! You still can exercise and keep children momong affairs smoothly.

Many mothers feel guilty about leaving the toddler to exercise. That’s why, exercise no longer be your priority. Yet, even at home, with a small amount of time, exercise can make you healthy and fit.

Sport is required to facilitate the circulation of blood. Smooth circulation helps improve the body metabolism. If both the body’s metabolism, relax the mind and the tension decreases. You are more excited and happy routine of work, childcare and chores housekeeping.

No need for hours. Only 30 minutes every day to exercise, it can make you fit. Here are some olahtubuh motion that you can do during the week. Time (morning, afternoon or evening) where you set yourself the best possible. Read the rest of this entry »

No need to wait on Saturday or Sunday. At work though, you can still do sports to keep your body fitness.

Stretch. A few hours working with computers, can make the muscles tense. Stretch lightly with both hands and raised them together above his head. In this position, do the move toward the right and left side alternately.

To stretch the neck muscles, do the twist head alternating from left to right, front and back. To stretch the muscles of the arm, do the movement arm bent and straightened. Stretching the shoulder muscles can you do with a lift-reducing shoulder and turned left or right side together.

Walk. Take advantage of lunch hour on foot. You can do this when you are going somewhere in your recess. For example, walking to the lunch, bank, post office or supermarket.

Relax. After a day of work, mind you experience fatigue. Relax your mind by planning things into your hobby.