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Exercise for Diabetes: Stretching and Balance Exercise


Medical Video: Yoga Techniques : Yoga for Diabetics

Stretching exercises help keep your joints flexible, prevent joint stiffness, and can help reduce the chance of injury during activity. Light stretches for 5-10 minutes can also help warm the body and be ready to face aerobic movements such as walking or swimming. However, in some people, stretching is easier to do just after the activity ends (and this is also just as good).

Some activities that are considered as flexibility exercises include:

  • Basic stretching motion (static)
  • Dynamic stretching (such as lifting your knee up or back kick)
  • Yoga
  • Pilates
  • Tai chi

It is important to make sure you are doing basic stretching exercises correctly. Stretching must be light and relaxed, it should not feel uncomfortable or even painful.

Follow the instructions below when stretching or exercising flexibility.

Which must be done:

  • Relax when you stretch
  • Stretch only at the point where you feel a little depressed
  • Stretching is carried out continuously for 5-15 seconds
  • For dynamic stretching, try to keep your movements in order to keep flowing
  • Take a deep breath when you stretch
  • Keep your comfort
  • Stop stretching immediately if you feel uncomfortable

What not to do:

  • Jump when you stretch
  • Think about things that make you stressed
  • Hold breath
  • Press or stretch until it hurts.

* Adapted from I Hate to Exercise, edition totwo , by Charlotte Hayes, MMSc, ​​MS, RD, CDE. © American Diabetes Association.

Balance training

Building a balance in the body can help you stay stable in the legs and reduce the risk of falling and getting hurt. Balance training is very important for parents with their routines. Examples of balance exercises include:

  • Walk backwards or sideways
  • Run in a straight line
  • Stand on one leg
  • Stand up immediately while sitting
  • Lower body exercises and core muscle strength can also help improve balance.
Exercise for Diabetes: Stretching and Balance Exercise
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