12 Steps to Exercise Safely with Diabetes for Longevity
Dr. Elise Brown will show you how to exercise safely with diabetes so that you approach your workouts with more confidence. This video describes 12 safety steps for your workout that may help to increase health benefits and decrease risks. Current exercise guidelines from the American Diabetes Association, American College of Sports Medicine, and some of my own research are discussed.
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Timecodes:
0:00 - Intro
1:00 - Doctor's clearance
1:27 - Possible medication adjustment
2:00 - Blood sugar in target range
3:20 - Signs and symptoms of low and high blood sugar
4:53 - Workout timing
5:50 - Food timing
6:17 - Friend or family member nearby
6:26 - Warm-up and cool-down
6:41 - The right shoes
6:51 - Cool temperatures and hydration
7:14 - Lighter intensities for those with retinopathy
7:42 - Progress appropriately
Sources used:
1. Colberg et al. Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association. Diabetes Care. 2016 Nov;39(11):2065-2079. doi: 10.2337/dc16-1728. PMID: 27926890; PMCID: PMC6908414.
2. American College of Sports Medicine. ACMS’s Resources for the Personal Trainer, sixth edition. Philadelphia, Wolters Kluwer, 2022.
3. American College of Sports Medicine, Liguori et al. (2022). ACSM's guidelines for exercise testing and prescription (Eleventh edition.). Philadelphia: Wolters Kluwer.
4. Qadir et al. Effectiveness of Resistance Training and Associated Program Characteristics in Patients at Risk for Type 2 Diabetes: a Systematic Review and Meta-analysis. Sports Med - Open 7, 38 (2021).
Videos:
1. Doctor’s visit: Video by Peter Perhac from Pixabay
2. Leg press: Video by freefitnessmedia from Pixabay
3. Orange juice: Video by Tatiana Albino from Pixabay
4. Dog walking: Video by Coverr-Free-Footage from Pixabay
5. Biking video: Video by Gary Wheaton from Pixabay
6. Pills: Video by Mario Aranda from Pixabay
Photos:
1. Sweating exercise: Photo by Andres Ayrton from Pexels
2. Weak exercise: Photo by Kampus Production from Pexels
3. Exercise partner: Photo by Sarah Chai from Pexels
4. Stop hands: Photo by Josie Stephens from Pexels
Disclaimer: Please see the link for our disclaimer policy for all of our videos on The Diabetes Resistance YouTube channel: https://www.elisebrownphd.com/videos-1
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