How to Keep Yourself Fit in Festival Season

In the festival season people tend to eat sweets and other fast foods during family or friends gathering, in office or at home. So, there is a need to keep your body fit during the festival season. To maintain your blood sugar level and maintain your health you can follow these eight points or few that you can manage to do according to the age and medical consultation.

1. Brisk walking is a gentle activity with great benefits.

If you don't have a habit of exercising, start with walking. "Walking is easy for people," says Colberg. Walking is probably one of the activities he most often prescribes for people with type 2 diabetes. ” Chang School of Public Health. Five days a week, he can walk briskly for 30 minutes a day to meet the recommended goal of 150 minutes of moderate-intensity physical activity.

2. Weight Training Is Needed To Maintain Muscle

Strength training increases muscle mass, which is important for people with type 2 diabetes. When you lose muscle mass, it becomes much harder to maintain your blood sugar

As part of a diabetes management plan, HHS recommends that she schedule her resistance training or weight training at least twice a week. According to the American College of Sports Medicine (ACSM), resistance exercises can be easily incorporated into your routine regardless of your level of experience. This includes exercising with free weights, machines, or bands with resistance that you find challenging. ACSM recommends focusing on doing 2-3 sets of 8-12 repetitions of each exercise.

3. Yoga reduces stress for glycemic control

Endocrinology and Metabolism found that, like Tai Chi, yoga reduces stress in people with diabetes and improves the condition. Studies have shown that it can help you manage. "When your stress level goes up, so does your blood sugar," says Kolberg.

He one of the benefits of yoga as an exercise is that you can do it as often as you like. "It's fun," she says. A March 2017 study published in the Journal of Physical Activity & Health concluded that exercise can help reduce depressive symptoms in adults with type 2 diabetes.

4 Tai Chi Reduces Stress and Improves Balance

Tai Chi is an ancient Chinese tradition. According to the Mayo Clinic, participants perform a series of slow, relaxing movements while taking deep breaths. A meta-analysis of 14 studies published in the Journal of Diabetes Research in July 2018 concluded that tai chi is an effective way for people with type 2 diabetes to control blood sugar and A1C levels. Tai Chi is great for diabetics as it provides fitness and stress relief at the same time.

Tai Chi may also improve balance and reduce nerve damage or neuropathy, a common complication in diabetics with poorly controlled blood sugar, although the latter benefits are "proven." No,” says Kolberg. (The effect of Tai Chi on people with neurological damage was investigated. The exercise did not cure PN, but improved balance, flexibility, and muscle strength.)

Maintaining balance every day is an important factor in staying independent in old age and living a healthy, independent life for the rest of your life. "If you're not doing tai chi, incorporate other balance and he exercises into your weekly routine to reduce the risk of falls," he says.

5. Swimming is a low-impact, pleasant exercise.

Swimming is another aerobic exercise. It is ideal for people with type 2 diabetes as it is less stressful on the joints. "Being carried on the water is less taxing on the body than walking or jogging," says Kolberg. the association said. Neuropathy can cause loss of sensation in your feet, so you can buy water shoes to protect your feet in the pool

6. Riding a bike is a great way to burn calories

According to HHS, riding a bike is also a form of aerobic exercise that strengthens your heart, keeps your lungs working and burns calories. . A March 2018 study published in the American Journal of Health Promotion found that just a few casual trips a week reduced the risk of obesity, high blood pressure, and triglyceride levels.

You don't even have to leave your house to ride your bike. Exercise bikes are convenient because they can be done indoors regardless of the weather.

7. Team Sports

If you don't feel like exercising, join a recreational sports team. The opportunity to connect with your teammates and your commitment to them will help you find the motivation you need to participate each week.

Many recreational sports provide good cardio. Consider trying basketball, soccer, softball, pair tennis, or ultimate frisbee. Aerobic Dance Attending Aerobic Dance and other fitness classes can also help you reach your exercise goals. Zumba, for example, is a fitness program that combines dance and cardio into a simple workout.

A 2015 study found that a woman with type 2 diabetes was more motivated to exercise after attending a Zumba class for 16 weeks. Participants also improved their aerobic fitness and lost weight.

8. Calisthenics

This is a gymnastics exercise that uses your own weight to train your muscles. Common calisthenics include push-ups, pull-ups, squats, lunges and crunches.

If you want to strengthen your muscles with weights, resistance bands, or your own body weight, be sure to work all the major muscle groups in your body. recommends taking a day off from strength activity between strength training sessions.