So, today I am going to suggest few exercise plannings for diabetes, hypertension and heart disease by using FITT principle, which is considered as the most important thing to be concerned about when you're doing exercise.
First and foremost, what does FITT stand for?
F - Frequency
How often you perform your exercise
I - Intensity
How hard or intense you exercise
T - Time
How long you exercise
T - Type
Type of exercise and also methods you choose
Exercise planning for diabetes :
F - Three to five times a week
I - Low to intense
T - 15 - 30 minutes
T - Any
Example for a planning for diabetes:
Intensity
|
Time
|
Type
|
|
Monday
|
Low
|
5-10 minutes
|
Strengthening exercise / stretching
|
Tuesday
|
Medium
|
15-30 minutes
|
Aerobic exercise
|
Wednesday
|
Medium
|
15-30 minutes
|
Aerobic exercise
|
Thursday
|
Medium
|
30-45 minutes
|
Aerobic exercise
|
Friday
|
-
|
-
|
-
|
Saturday
|
-
|
-
|
-
|
Sunday
|
-
|
-
|
-
|
( - ) = rest day
People for diabetes can do whatever exercise as you want to, but remember not to overdo exercise as required to my suggestion above.
Despite you can choose what exercise to do, but that doesn't mean you shouldn't control when to do the exercises you choose. You have to also manage the intensity of your exercise so that you won't get hurt and injured very easily. For example, in the schedule above, you can see that I arrange the intensity from low to medium, then back to low. If you do a very intensive exercise in sudden, your body muscles will get irritated very easily. If you have followed my planning well, you can change the intensity into high if you think you can do it. :)
Please do remember, the duration of your exercise is also very important. If you have just started doing some exercises, please don't spend too much time on doing exercise in the beginning, it might hurt your body muscles as well.
Adding a side note, patients with high blood glucose levels, should avoid exercise your blood glucose is too high. For patients with diabetes type 1, you should avoid exercise if fasting blood glucose is higher than 250 mg/dl. While for patients with diabetes type 2, should avoid exercise if blood glucose is higher than 400 mg/dl. So, you should check your glucose level before you start doing exercise before getting yourself into trouble!
Exercise planning for hypertension :
F - twice to thrice a week
I - Low
T - 10 - 15 minutes
T - Strengthening exercise / stretching
Example for a planning for diabetes:
Intensity
|
Time
|
Type
|
|
Monday
|
Low
|
5 – 10 minutes
|
Stretching / strengthening exercise
|
Tuesday
|
-
|
-
|
-
|
Wednesday
|
Low
|
10 – 15 minutes
|
Stretching / strengthening exercise
|
Thursday
|
-
|
-
|
-
|
Friday
|
Low
|
5 – 10 minutes
|
Stretching / strengthening exercise
|
Saturday
|
-
|
-
|
-
|
Sunday
|
-
|
-
|
-
|
As mentioned in the last post, patients with hypertension should aware of every exercise you do; however, that doesn't mean you can't do any exercise. You can choose to do some exercise like walking and stretching which have very low intensity. At least do some movement, there are some very great exercise that could help improve your body system like tai chi, so get your butt off the chair now! :P
Exercise planning for heart disease :
F - four to five times a week
I - Low to high
T - 30 - 45 minutes
T - Any
Example for a planning for diabetes:
Intensity
|
Time
|
Type
|
|
Monday
|
Low
|
15 – 30 minutes
|
Strengthening exercise
|
Tuesday
|
Medium
|
20 – 30 minutes
|
Aerobic exercise
|
Wednesday
|
High
|
30 – 45 minutes
|
Aerobic exercise
|
Thursday
|
Medium
|
30 – 45 minutes
|
Aerobic exercise
|
Friday
|
High
|
30 – 45 minutes
|
Aerobic exercise
|
Saturday
|
Medium
|
20 – 30 minutes
|
Aerobic exercise
|
Sunday
|
-
|
-
|
-
|
Patients with heart disease should do more exercises, especially aerobic exercises because they can help strengthen your heart muscles to become stronger. Moreover, doing more intensive exercise can help your body systems to work more effectively. However, please remember to follow your schedule before you start doing any exercise. :)
I really hope that I could really help people with chronic diseases, I wish people are reading everything I have been posted recently so that they would be aware of all the prevention. Lastly, before I end my last post today, I would like to say that I am really proud of myself because I haven't done something like this before, I have never had this feeling that I am playing a role in my community helping them to prevent diseases that are very dangerous. I hope you guys have been enjoying my blog, thank you, bye. :)
All the best! - Mich
Source:
- "Exercises to Avoid When You Have Diabetes." Diabetes Research, Care, Education & Resources. N.p., n.d. Web. 29 Nov. 2013. <http://www.joslin.org/info/exercises_to_avoid_when_you_have_diabetes.html>.
