Body Basics
by Bob Woods
Regular exercise has proven health benefits. It can also be easy and fun.
Here’s some good news: Regular exercise can improve the physical endurance and strength of diabetes patients.
The benefits of a physically fit and active lifestyle are indisputable. You’ll breathe easier as your aerobic capacity (oxygen intake) increases. You’ll burn more calories, reduce body fat and maintain your normal weight. You’ll build muscle size and strength. You’ll improve your bone density and balance. You’ll strengthen your heart and help prevent cardiovascular disease. You’ll keep your blood glucose levels down.
Research has also found a link between physical and mental fitness, connecting a sound body to a sound mind. "We encourage everyone, especially as they grow older, to become more active and fit. There are so many positive effects," says James A. Coale, PhD, the director of physical education at Virginia Military Institute (VMI) in Lexington, Va.
First Get a Checkup
"Before beginning any type of exercise program, ask your healthcare provider for a medical evaluation," says Coale, who works with VMI’s 1,300 students, but also keeps the college’s staff and faculty, including retirees, in good shape. "Once you get approval, start your routine slowly and gradually build up the intensity."
Coale recommends two types of exercise. The first is cardio-respiratory endurance, to strengthen your heart and lungs. "This includes walking, dancing, swimming and bicycling," says Coale. "They all tone the body’s larger muscles and increase cardiovascular endurance."
The other type of exercise is resistive training, a form of weight training. "At VMI, we use exercise bands, made of elastic tubing with handles, that improve the major muscle groups in your upper and lower body," Coale explains. The bands cost less than $20 and come with easy directions.
A New Daily Routine
A combination of cardio-respiratory and resistive training is ideal. "Start off with cardio for four to six weeks, gradually build in some resistance work, then combine the two within about three months, "Coale advises.
Altering everyday activities will contribute to your wellness, Coale says. "At the mall, park farther away and walk to the entrance. Take the stairs instead of the escalator."
There’s a social benefit to fitness, too. Exercising with friends is a great motivator. Programs at a local Y or community center are perfect places to make new friends. HM