Weight Gain Tips


Do You Really Look Weak? 

Some Tips That’s Make Your Smart And Healthy

Everyone want to loss weight, but what about those who are desperate to gain a few kilos? Before we discuss that, let us first understand how do you know you are underweight?
Simply. Calculate your Body Mass Index. If it is less than 18.5, you are underweight. Your BMI or body mass index is your weight in kilos divided by the square of your height in meters. (The normal BMI is 18.5 to 24.9).

Weight Gain Tips 

The basic principle of weight gain is, you need to consume more calories than you expend.To gain weight and bulk up, you have to do whatever it takes, and work as hard as necessary and you have to be consistent. Follow these tips for a healthy weight gain:

  • Eat More Calories

To gain weight you must eat more calories than your body burns off. Check your eating habits and Count calories for a week .This will give you an accurate view of your diet.The approximate normal daily caloric requirement for an average person who performs light activity is
Male 2,200
So you need to eat around 1,000 extra calories per day to gain less than half a kilo a week.

  • Eat Larger Food Portions.

Increasing the amount of food that you eat at one time will provide the calories needed to gain weight.

  • Eat Five or More Meals a Day.

Eat plenty of high calorie food throughout the day. Your actual caloric requirement can differ depending on your height, weight, activity level and your body’s metabolic rate.

  • Drink plenty of fluids

Drink plenty of fluids that supply calories like juice, milk, milkshakes, and sports beverages.

  • Exercise and Weight Lifting

Proper eating is of highest importance if you want to gain weight, but if you do not balance eating with weightlifting, all that gained weight will be fat – not muscle.
try working out 3-4 times a week. Your exercise should consist of muscle building exercises as well as fat burning activities.
Focus on the big exercises such as squats, deadlifts, bent-over rows, chin-ups, bench press, & military press. These are the exercises that will turn those extra calories into muscle and therefore help you gain weight.


Patience is a virtue , What you want is to see 1 or 2 pound gains at the end of the week. It may not seem like a lot but add it up. You easily gain weight at the rate of 5-8 pounds a month!
Sooner or later you will stop gaining weight and it is now that you should concentrate on eating even more. So, when you stop gaining for at least 2 weeks, start eating an extra 250 calories a day. Every time you see you haven’t gained weight for at least 2 weeks, add an extra 250 calories.

 Fight Against The Failures 

There are several reasons why most people fail to gain weight.

  •  Improper diet.
  •  Not stressing on the muscles during each workout.
  •  They lack consistency.
  •  Thyroid disease and other medical problems can also slow down your inability to gain weight .

Loose Your Weight Naturally

Body Odor Smell Causes

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Body Odor Smell Causes

Conventional wisdom suggests that perspiration is the cause of body odor. However, perspiration by itself is basically odorless, but it is the bacteria and odors coming from other sources that are the real culprits.
Anaerobic bacteria, which grow when your body doesn’t have enough oxygen, may well be the cause of your body odor. As the body’s metabolism goes to work, it gives off an odor which is the body’s way of ridding itself of waste products. Any imbalances in metabolism will result in stronger odors. The same bacterial reason is causes of Bad Breath, Foot Odor and Sweaty Hands.

Since we are talking about waste products you must consider toxins as a possible cause of body odor. In today’s world we are bombarded with toxins in our homes, food, and air that accumulate in the body when the organs of elimination cannot dispose of them.

Dietary Imbalances

Dietary Imbalances resulting in constipation or a deficiency of magnesium or zinc may be other causes of body odor. Because of a person’s body chemistry, some people who eat large quantities of meat or who are vegetarians have a very distinctive body odor which can be quite offensive.

Sweat glands

Sweat glands (apocrine glands) under the arms and in the groin secrete a substance that is the major non-food/drink related cause of body odor. This substance, which contains protein, carbohydrates, and lipids, often secreted by a surge in sex hormones caused by tense moments or emotional stress, is quickly attacked by bacteria, causing odor. Also, today children are starting puberty much earlier, and this change in hormones may lead to body odor in children younger than previously.

Estrogen Dominance

Estrogen dominance, often caused by petrochemical products, may trigger the earlier puberty. Drinking sodas out of plastic bottles is one of the leading causes of estrogen dominance.

Other  Diseases: There may be underlying causes of excessive sweating, such as low blood sugar, liver disease, diabetes, parasites, metabolic dysfunction, menopause, or emotional stress (anger, fear, excitement). Excessive sweat may be on the forehead, palms, soles of the feet or the underarms. Some other possible cause of body odor…

  • Kidney disease
  • Liver disease
  • Fungal infections

Bad Breath Causes & Treatments

Bad Breath Causes & Treatments 

There are a number of causes of bad breath, foremost among them being bacteria in the mouth, stomach and intestinal disturbances, bowel sluggishness, sinus or throat infections, and tobacco and alcohol use.


 Alcohol consumption causes digestive problems which leads to bad breath. In addition, alcohol dries out the mouth, which reduces saliva production.


Stress is another cause which may not be readily apparent when you are looking for reasons for bad breath. Stress affects the digestive system. An insufficient supply of digestive enzymes may be another cause.

Bad Breath

Other sources of bad breath are in the nose and the nasopharynx, the area above the base of your tongue.


Dieting may be a cause of bad breath.


Since dehydration leads to constipation and digestive problems, it is very beneficial to drink 6-8 eight ounce glasses of water a day. Juice, coffee, tea, colas, etc. don’t count!

Tonsils Infection

Bad breath may emanate from the back of the throat due to sinus or tonsil infections resulting in excess bacteria. If you have sinus or throat problems you may well have some form of allergy.

Other Diseases

Other diseases may also be responsible of bad breath such as  diabetes, duodenal ulcers, gastroesophageal reflux, hypoglycemia, kidney or liver malfunction, and respiratory disorders.

The Foods

The foods eaten also are a potential cause of halitosis. Certain foods, such as garlic, onions and certain spices are frequently cited as cause for a person’s bad breath. Both vegetarians and those who eat large quantities of meat may develop bad breath due, in part, to the digestive process. Digestion begins in the mouth. Saliva has enzymes which begin the digestion process, and the type of food eaten can affect the food chemistry of the mouth. Saliva will also pick up odors from food within several hours after it has been eaten. Odors are strongest from carbohydrates – sugars, starches and cellulose, less strong from proteins, and nonexistent from fats. Bacteria in the mouth react with the decaying food and drink residue and can be the source of the foul odor.

Milk  intolerance often is the cause of bad breath. Eliminate all dairy products and see if they are the culprit.

 • The stomach also is an area that causes bad breath problems for many people. Poor digestion, constipation, or bowel disorders may create gas which exits the mouth. Not enough hydrochloric acid in the stomach may cause poor digestion, so undigested food will pass into the intestines, putrefy and give off foul gas which rises up and causes bad breath. This problem is quite common with older people whose body does not produce enough hydrochloric acid naturally to aid the digestion process.
Another common digestive problem is due to the imbalance of good and bad bacteria in the gut. Food won’t be digested properly and the result can be acid reflux, yeast overgrowth, or fermentation. One of the byproducts of this problem is bad breath. To correct this imbalance, use a probity.

Diarrhea caused by intestinal parasites is the third leading cause of illness. If you have a number of the following symptoms: gas, diarrhea, chronic constipation, bloating, fatigue, skin rashes, nail biting, mood swings, insomnia, dry skin, brittle hair, hair loss, weight gain, bad breath, and muscle cramping, you should be tested for parasites.

 • Dental problems, especially periodontal disease and tooth abscesses, are often the cause of bad breath. These infected areas harbor large quantities of bacteria from the infection and foods eaten which have been allowed to putrefy. Other dental sources are gaps between teeth or crooked teeth, both areas where food can be left to decay. Vitamin deficiencies, especially vitamin C and niacin, are the cause of some gum diseases, so follow the supplementation recommendations listed below. Don’t chew gum or eat candy, as the sugar can leave a residue that promotes rapid bacterial growth. Each person’s body chemistry is different, so what works for somebody may have no effect on somebody else, all due to that person’s chemistry. See our gingivitis/periodontal section for more information on dental problems.

Freckles: Treatment and Prevention

What are freckles?

Freckles are flat, tanned circular spots that typically are the size of the head of a common nail.The spots are multiple and may develop randomly on the skin, especially after repeated exposure to sunlight. These are particularly common in people of fair complexion on upper-body skin areas like the cheeks, nose, arms, and upper shoulders.They may appear on people as young as age 1 or 2.

Most freckles on a person’s skin are usually uniform in color. On different people, freckles may vary somewhat in color — they may be reddish, yellow, tan, light brown, brown, or black — but they are basically slightly darker than the surrounding skin. They tend to become darker and more apparent after sun exposure and lighten in the winter months. Freckles are due to an increase in the amount of dark pigment called melanin and are not due to an increase in the total number of pigment-producing cells called melanocytes. The word freckle comes from the Middle English freken, which, in turn, came from the Old Norse freknur, meaning “freckled.” (Some speakers of Old English and Old Norse must have had a tendency to developing freckles.)

How do freckles develop?

Freckles are thought to develop as a result of a combination of genetic tendency (inheritance) and sun exposure. Two people receiving the same sun exposure may not have an equal chance of developing freckles. Natural sunlight and artificial suntanning lights emit ultraviolet (UV) rays. After exposure to ultraviolet rays, the outer layer of the skin (the epidermis) thickens and the pigment-producing cells (the melanocytes) produce the pigment melanin at an increased rate. (This production of melanin may in fact give some protection against future sun exposure.)

Of course, people differ a great deal in their reaction to sunlight. To take an extreme example, there is no pigmentation in the skin of an albino because of a defect in melanin metabolism. On the other hand, people with dark complexions are relatively less sensitive to sun exposure than fair-skinned people. However, people with dark skin are not entirely resistant to the effects of the sun, and they, too, can become sunburned with prolonged exposure. People with blond or red hair, light-colored eyes, and fair skin are especially susceptible to the damaging effect of UV rays.

Irrespective of skin color, freckling is caused by the uneven distribution of the melanin pigment in the skin.. A freckle is essentially nothing more than an unusually heavy deposit of melanin at one spot in the skin.

How can freckles be prevented?

Since we cannot change our own genetic component of freckling, our main prevention measures are aimed at sun avoidance and sun-protection, including

  1. use of sunscreens with SPF (sun protection factor) 30,

  2. use of wide-brimmed hats (6 inches),

  3. use of sun-protective clothing (shirts, long sleeves, long pants),

  4. avoidance of the peak sun hours of 10 a.m. to 4 p.m., and

  5. seeking shade and staying indoors.

Ideally, freckle prevention is more effective than later trying to remove freckles that have already developed. Freckle-reduction treatments are more difficult and not always satisfactory.

People with known hereditary tendencies of freckling should start sun protection early in childhood. Much of the sun and UV skin damage occurs often while children are under age 18.

Fair-skinned people who are more prone to freckling and sunburns are also generally more at risk for developing skin cancers. Freckles may be a warning sign of sensitive skin that is highly vulnerable to sunburn and to potential skin cancer.

How can freckles be treated?

Several safe and effective methods are available to help lighten or reduce the appearance of freckles: Frequently, multiple or a combination of treatments may be required for best results. Not everyone’s skin will improve with similar treatments and freckles can easily recur with repeated UV exposures.

  1. Bleaching or fading creams: Products containing hydroquinone and kojic acid can be purchased with and without a prescription. Higher concentrations of hydroquinone (over 2%) require a prescription. These products can help lighten freckles if they are applied consistently over a period of months. Bleaching or fading creams are most effective in combination with sun avoidance and sun protection.

  2. Retinoids: Sometimes used in conjunction with other bleaching creams, tretinoin (vitamin A acid, Retin-A), tazarotene (Tazorac), adapalene (Differin) also may help lighten freckles when applied consistently over a period of several months.

  3. Cryosurgery: A light freeze with liquid nitrogen in the physician’s office can be used to treat some types of freckles. Not all spots respond to freezing or burning.

  4. Laser treatment: Multiple types of lasers may help lighten and decrease the appearance of freckles safely and effectively. Like cryosurgery, this is a simple and safe procedure with a high success rate and a low risk of scarring or skin discoloration.

  5. Photofacials or Intense Pulsed Light treatments are another method to lighten and remove freckles. This is not a true laser technique but an intense light source.

  6. Chemical peels can also help lighten freckles and improve irregular pigmentation.

Low Back Pain Exercise

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Lower Back Pain Exercise

Lower Back Pain Occurs Due To Less Calcium

Low back pain is very common among adults and is often caused by overdo and muscle hurt or injury. It is not surprising and dangerous .Treatment can help you stay as active as possible.When you no longer have minor pain, you may be ready for moderate strengthening exercises for your stomach, back, and legs, and perhaps for some stretching exercises. Exercise and staying active may relieve low back pain and reduce the risk of disability from back pain.

Exercises to reduce low back pain are not complicated and can be done at home without any special tools.It’s important that you don’t let fear of pain keep you from trying mild action. You should try to be active soon after noticing pain, and gradually increase your activity level. Too little activity can lead to loss of flexibility, strength, and stamina and then to more pain.

What exercises may decrease low back pain?

Exercises that may help reduce or prevent low back pain include:

Aerobic exercise

These exercises help you to order your heart and other muscles, maintain a healthy back and speed recovery.Aerobic exercise makes your heart and other muscles use oxygen more efficiently. Muscles that frequently receive oxygen-rich blood stay healthier.

Aerobic Exercise Includes

  • Walking,
  • Swimming,
  • running,
  • biking.

Non–weight-bearing exercise, such as swimming, tends to be a better choice if you have back pain. Walking in water up to your waist or chest is also good aerobic exercise.

Stretching and Strengthening Exercise?

Stretching and Strengthening your stomach, back, and leg muscles helps make them less susceptible to injury that can cause back pain. Strong stomach, back, and leg muscles also better support your spine, reducing pressure on your spinal discs. This may help prevent disc injury.

Stretching and strengthening exercises include:

Extension exercises, which stretch tissues along the front of the spine, strengthen the back muscles, and may reduce pain caused by a herniated disc. These are generally a good choice for people whose back pain is eased by standing and walking.

  • Press-up back extension
  • Alternate arm and leg (bird dog) exercise

Flexing exercises

Which strengthen stomach and other muscles, and stretch the muscles and ligaments in the back. These are generally a good choice for people whose back pain is eased by sitting down.

  • Knee-to-chest exercise
  • Curl-ups

Additional strengthening and stretching exercises.

  • Prone buttocks squeeze
  • Pelvic tilts
  • Bridging
  • Hamstring stretch
  • Hip flexor stretch
  • Wall sit

Some exercises can increase back pain. If you have low back pain, avoid:

  • Straight leg sit-ups.
  • Bent leg sit-ups or partial sit-ups (curl-ups) when you have acute back pain.
  • Lifting both legs while lying on your back (leg lifts).
  • Lifting heavy weights above the waist (standing military press or bicep curls).
  • Toe touches while standing.

Most people who have back pain naturally feel better by doing certain motions. Some feel better sitting (their back and hips are flexed), while others feel better standing (back and hips are extended). Exercise that moves you toward your more comfortable position is usually more successful in treating your back pain.

For example: If you are more comfortable sitting down, exercises that bend you forward-such as partial sit-ups (curl-ups) and knee-to-chest exercises-may help you.

Some Important Advises For You

  • Talk to your health expert before you start an exercise program, and only do exercises that do not raise your symptoms.
  • Talk to your doctor or physician if you are unconfident how to do these exercises or if you feel any pain as you are doing the exercises.
  • Try to exercise a little bit every day.
  • Get some type of aerobic exercise, such as walking, every day. Even a couple of minutes will be helpful, and you can gradually increase your time.
  • Choose a couple of stretching and strengthening exercises that you enjoy doing, or vary them from day to day.
  • Ask your doctor or physical therapist whether there are additional exercises that will work best for you.
  • You should keep taking easy, short walks when you have low back pain. You can likely start more intense aerobic exercise within 1 or 2 weeks after symptoms of back pain start.
  • Begin with 5 to 10 minutes a day and gradually work up to 20 to 30 minutes of continuous activity per day.
  • Strengthening exercises, focusing on your back, stomach, and leg muscles and Stretching exercises keep your muscles and other supporting tissues flexible

Press-Up Back Extension

Alternate Arm and Leg (bird dog) Exercise

Flexion exercises, which strengthen stomach and other muscles, and stretch the muscles and ligaments in the back. These are generally a good choice for people whose back pain is eased by sitting down.

  • Knee-to-chest exercise
  • Curl-ups
  • Additional strengthening and stretching exercises.
  • Prone buttocks squeeze
  • Pelvic tilts
  • Bridging
  • Hamstring stretch
  • Hip flexor stretch
  • Wall sit
  • Some exercises can increase back pain. If you have low back pain, avoid:

Straight Leg Sit-Ups

  • Bent leg sit-ups or partial sit-ups (curl-ups) when you have acute back pain.
  • Lifting both legs while lying on your back (leg lifts).
  • Lifting heavy weights above the waist (standing military press or bicep curls).
  • Toe touches while standing.


Home Remedies for Freckles

Freckles may be unsightly and a cause of cosmetic concern for many. Here are some natural remedies that will help you deal with freckles at home :

  • Apply sour cream on your face. Do not rinse this mask off completely; gently wipe off with a soft tissue and top it up with a moisturizer.
  • Lemon juice is a tried and tested remedy for treating freckles. Apply lemon juice with your fingers on the affected area; lemon juice bleaches the dark spots.
  • Regular use of fruit and vegetable masks such as those made with apricots, strawberries, cucumbers and red currant will help lighten freckles.
  • Wash your face with sour milk. Lactic acid promotes gentle peeling of skin minus the irritation or dryness.
  • Heat honey slightly and apply to face, tap face gently with your fingers. Wash honey off with warm water then rinse with cool water. Stir in a little quantity of wheat germ into the honey before applying.
  • Apply parsley juice mixed with equal amounts of lemon juice, orange juice, and red currant juice under your favorite cream will help you keep your freckles invisible.
  • Apply odorless castor oil or vitamin E at night before going to bed.
  • Dissolve some sugar in the juice of one lemon. Apply mixture to each freckle with a brush.
  • Grind yellow mustard in milk and apply to the face during the night. Wash your face the next morning.
  • Onions also can be used for removing freckles and age spots. Slice a red onion in half and rub on the spots twice daily. Continue until the spots fade.
  • Applying buttermilk on freckles is thought to help in lightening them.
  • Mix an equal quantity of turmeric and sesame seeds. Grind in water and apply to the face.
  • Take a watermelon, make a hole in its rind and introduce some grains of rice in it. Take out the rice after a week. Grind into a paste and apply on the face.
  • To lighten freckles, mash 1/4 cup of unripe currants and mix with 1 tbsp. of unpasteurized honey. Put on freckles and leave on for half an hour. Rinse off with warm water and dab on diluted fresh lemon juice.
  • Mix 1 tsp of yogurt, 1 tsp honey and 1tsp of red lentil paste. Keep on your face for 15 minutes and rinse with warm water. Make sure you use it once in every single day for a month. After one month you will be proud of yourself!

Secret of Beautiful Skin


Secret Of Beautiful Skin

What is the Secret OF fresh , Radiant Skin?

The answer is easy :” Water. Depriving yourself of your 8 glasses a day is almost as bad as baking in the sun at noon, sans your SPF. (And remember, if you’re active, you need even more than 8 glasses to keep your body hydrated).

After H20, your skin’s next best friend, especially in the summer, is a moisturizer to fight dryness in two ways . With humectants glycerin and other ingredients that attract and hold moisture from the air, or with occlusive lanolin and petroleum jelly which act as barriers to prevent water loss from the skin surface. (Warning: moisturizers don’t reach under the surface of the skin-despite whimsical claims-so while they can prevent moisture loss, they can only provide temporary relief.)

How do you choose from all the moisturizers on the market?

Don’t let price be your only guide. A number of expensive products didn’t fare any better in recent testing than inexpensive drugstore varieties. L’Oreal, Plenitude Active, Daily Moisture, Pond’s Nourishing Moisturizer, Vaseline Intensive Care, Advanced Healing with Skin Protection Complex and Curel Soothing Hands all rated highly. One final secret: you can help your skin retain moisture by applying moisturizing products right after you shower. Why? Because your skin is already plumped up by the magical powers of plain old water.

Quick Bouncy Hair

I am In Love With My Shiny Bouncy Hairs

Here’s a tip for bouncy and Fluffy Hairs,
Fluffy hair if you don’t have electric or steam rollers.Wash and dry your hair at night before you go to bed. In the morning, before your shower, mist your hair with hair spray, (lightly). Set your hair with Velcro rollers, spray one more lighter coat of hair spray, put on a shower cap and take your shower. When you are done, remove the cap, get dressed, apply your makeup, and take the rollers out. You will have a nice set curl or fluff. If your hair is long, Put your hair in a high pony tail on top of your head, take sections and roll the hair with the Velcro rollers, spray, and cover with the shower cap. Your long hair will have waves and bounce.

Quick Hair Repair


Quick Hair Repairing Formula

Your hair has many enemies that leave it dry and brittle: a poor diet, stress, hair dryers, and harsh styling products. Restore moisture to your locks with a paste made from black strap molasses, mineral-dense syrup. Molasses intensive hair conditioner 

  • 3 tablespoon cold pressed sweet almond oil.
  • 3 tablespoon blackstrap molasses
  • 2 egg yolks
  • 2 teaspoons aloe gel


  • In a small bowl whip together oil, molasses and yolks. Add aloe, and stir to form a smooth paste.
  • Dip a hairbrush into the mixture.
  • Apply to clean, dry hair.
  • Cover your hair with a plastic shower cap and a warmed towel to trap moisture and body heat.

Leave on for 30 minutes. Rinse with warm water, finishing with a brief, tepid rinse. Air dry.

Need Quick Bouncy Hair

Physical Fitness For Diabetes Patients

 Physical Fitness For Diabetes Patients

Almost everyone, whether or not they have diabetes, will benefit from exercise. But regular exercise also has special advantages for people with type 1 and 2 diabetes and is an important part of their treatment plan.

Type 1 diabetes

As people with type 1 diabetes know, many factors influence blood glucose levels. While exercise has been shown to improve blood glucose management in people with type 2 diabetes, the story is more complicated with type 1 diabetes. In people with type 1 diabetes, blood glucose levels vary considerably depending on the type of activity, duration, intensity of activity, as well as the amount and timing of insulin administration and carbohydrate intake. Low- to moderate-intensity exercise lowers blood glucose levels both during and after the activity, increasing the risk of hypoglycemia. In contrast, high-intensity exercise raises blood glucose levels during and immediately after the activity. The stress of competition and even heat can also affect the delicate balance between glucose and insulin. These effects on blood glucose levels can be addressed by carefully matching carbohydrate intake to insulin and planning the type and timing of exercise. Self-monitoring of blood glucose before, during and, especially, for many hours after exercise is critical for establishing how your body responds to exercise. This information will help you make the right adjustments to exercise, medication or carbohydrate intake to avoid high or low blood glucose.

Type 2 diabetes

Almost everyone, whether or not they have diabetes, will benefit from exercise. But regular exercise also has special advantages for people with type 2 diabetes and is an important part of their treatment plan. A key feature of type 2 diabetes is insulin resistance — the body’s inability to respond properly to the actions of insulin.
Specifically, glucose builds up in the bloodstream. Glucose is the body’s fuel, and muscles need this fuel to work. When we exercise, our muscles’ demand for fuel increases. The liver responds to this demand by releasing some of its glycogen stores, which are broken down into glucose that our muscles can use. As we continue to exercise, our muscles use up the available glucose in the blood and eventually the glycogen stores in the liver become depleted. At this point, the body looks for another source of fuel and starts burning fat to supply the muscles with the needed energy. Exercising muscles also appear to be able to use glucose more efficiently. Studies have even shown that previously exercised muscles are able to take up glucose more quickly over the next few days. This is why regular exercise is so important.

Some advice before taking that first step :

With so many good reasons to be physically active, it’s time to get started! However, if you have been inactive for some time and want to start begin an exercise program that is more strenuous than brisk walking, you should first see your doctor. He or she will want to ensure that you don’t have any conditions or complications that might be aggravated by exercise. It you are at high risk of heart disease, you may undergo a stress test (a test to determine how well your heart handles work). This test monitors your heart rate while you walk on a treadmill. If you have neuropathy (nerve damage), retinopathy (eye disease), very high blood pressure or very high blood glucose your doctor may want you to avoid some kinds of exercise or take special precautions. While a thorough physical exam is important, for most people the risks of not exercising are far greater than any risks associated with becoming more active.

What kinds of exercise are best?

Both aerobic and resistance exercise are important for people with diabetes. Aerobic exercise (such as walking, running, swimming, dancing, hockey, skiing) works your heart and lungs and carries oxygen to your muscles, while resistance exercise builds muscle. Resistance exercises (such as weight training) increase muscle strength and complement the benefits of aerobic exercise. If you decide to begin resistance exercise, you should get some instruction by a qualified exercise specialist. You should start with low weights and one set of 10 to 15 repetitions. The goal is to build up to 3 sets of 8 repetitions with the highest weight that can be lifted three times per week.

Tips for safe exercising :

Once you get the green light from your doctor, take a few common-sense steps to ensure you get the most out of your work-outs and minimize the risks of getting injured :-

  • Make sure you have the right shoes. This is so important for people with diabetes. Buy your shoes from a reputable store with knowledgeable staff that can ensure a proper fit. Buy the right shoes for your activity (e.g. tennis shoes for tennis, walking shoes for walking, and pool shoes for swimming).
  • Dress appropriately for the weather.
  • Wear your medical alert bracelet or necklace.
  • Listen to your body. While exercising will probably cause some muscle fatigue or even slight discomfort, it should not cause pain. Speak to your doctor if you are very short of breath or have chest pain.
  • Plan your exercise sessions so you can take the appropriate measures to exercise safely. Decide on the timing, type, duration and intensity of exercise.

Every person with type 1 diabetes will have a different response to exercise. The only accurate way to determine your response is frequent self-monitoring of blood glucose. Monitor glucose before, during, and many hours after to see how the activity has affected your blood glucose.
If your pre-meal blood glucose level is >14.0 mmol/L and urine ketone level is >8.0 mmol/L or blood ketone level is >3.0 mmol/L, exercise should not be performed as it could cause high blood glucose and more ketone production. Wait until your blood glucose is back in the normal range before exercising.
Estimate how much carbohydrate and insulin you need to keep your blood glucose levels stable. You may need to work with your healthcare team to learn how to do this. A general rule of thumb for most moderate-intensity exercise is 15 to 30 g of carbohydrate every 30 to 60 minutes of exercise.
Avoid injecting insulin into the body part that will be exercising.
If you use an insulin pump, see your healthcare team for more information on how to calculate carbohydrate intake and to adjust the basal and bolus components of your insulin dosage.
Monitor your blood glucose every 30 minutes during and for many hours after (including overnight if necessary) exercising and record the results.

  • Keep some form of fast-acting carbohydrate with you at all times in case you need to treat a low blood glucose.
  • Drink enough water to stay well hydrated while exercising.
  • People who exercise vigorously or who train for competition should work closely with their healthcare team.

The importance of monitoring your blood glucose levels :

Because exercising lowers blood glucose, there is an increased risk of hypoglycemia if you take insulin or certain diabetes pills. It is important to ask your doctor about preventing, detecting and treating hypoglycemia. When you first start a new exercise program, you should monitor glucose before, during and many hours afterward to see how the activity has affected your blood glucose. Be sure to carry some form of fast-acting carbohydrate with you in case you need to treat low blood glucose.

How much exercise is enough?

According to the Canadian Diabetes Association 2003 Clinical Practice Guidelines for the Prevention and Management of Diabetes in Canada, people with type 2 diabetes should do at least 150 minutes of moderate-intensity aerobic exercise each week, spread over at least 3 nonconsecutive days. The goal is to build up to 4 or more hours of exercise per week. Does this sound like a lot of exercise? Think about how much time you spend in front of the television or computer and decide whether some of this time would be better spent getting fit.You may have to start slowly, with as little as 5 to 10 minutes of exercise per day, and gradually build up to your goal. The good news, though, is that multiple, shorter exercise sessions lasting at least 10 minutes each are probably as useful as a single longer session of the same intensity.

Staying motivated:

In order to benefit from physical activity, it has to become a part of your life and routine. Habits can be hard to change, so be prepared with a plan in case your motivation starts to fade. Here are tips for staying motivated.

Do something you like! It is hard to stick to an activity that is not fun. There are so many ways to stay active. It may take you a few tries before you find the activity that is right for you.
Have a support network. Some people like to exercise alone, but still need a little push to get off the couch. Ask your family, friends and co-workers to help you stayed motivated. Some people find it very motivating to exercise with other people. Whether it’s a scheduled walk with a friend, or a group of people from a gym or community, try to find a structure and schedule that you will keep you involved and interested.
Set small, attainable goals and celebrate when you reach them. Reward yourself in healthy ways.
If you find it hard to stay motivated, remind yourself of all the health benefits you will enjoy when you are fit. Also, remind yourself of the dangers of not being fit.
Seek out professional help from a gym, personal trainer, or someone knowledgeable who can help you find a fitness regimen that will work for you.
Many things in our lives are out of our control, so when we have an opportunity to take control and make a difference in our health, we should seize it. The decision to start exercising is example of taking control. The risks of not exercising are high. It is never too late to make a positive change in life. Regardless of your age, making the decision to become more physically fit is one of the greatest gifts you can give yourself and the people who love you. Take that first step today.