I have RA and Diabetes: how much exercise is recommended for me?

Ans: Walking is a cardio exercise. Your exercise should include cardio and strengthening exercises. This will help build up your lean mass and help lose body fat. Thus, Insulin resistance will improve and your blood sugar levels will be better controlled.

Ans: The optimal amount of walking or jogging for health benefits can vary based on individual factors such as current fitness level, overall health status, and personal objectives. However, general guidelines suggest aiming for a minimum of 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity weekly for adults, as recommended by health authorities like the World Health Organization (WHO).

Moderate-intensity walking typically involves brisk walking where conversation is possible but singing would be challenging. Vigorous-intensity walking entails walking at a faster pace, possibly uphill, where maintaining a conversation without pausing for breath becomes difficult.

For jogging or running, the focus is usually on vigorous-intensity aerobic activity, characterized by a pace that significantly elevates heart rate and breathing.

Given your age of 41, it's crucial to gradually increase activity levels if you're new to exercise or have been inactive. Consulting with a healthcare professional before starting a new exercise regimen, particularly if you have underlying health issues, is advisable.

Remember, these are general recommendations, and individual circumstances may warrant adjustments. It's essential to listen to your body, set realistic goals, and prioritize safety and gradual progression in your fitness journey.

Ans: Thank you for your inquiry. Begin by incorporating short walks into your routine and gradually increase both the duration and intensity over time. Initially, aim for 10-15 minutes of walking and gradually progress to 30 minutes or more per day, adjusting based on your comfort level and tolerance. Given your sedentary job, it's important to break up prolonged periods of sitting with brief walking breaks. Consider setting a timer to prompt you to stand up, stretch, and take a short walk every hour or so. Before embarking on any new exercise regimen, especially considering your recent surgery, it's essential to seek guidance from your healthcare provider. They can offer personalized advice tailored to your medical history, current health status, and any specific limitations or precautions you may need to observe

Ans: Thank you for your question. Low-intensity aerobics exercises are suitable for individuals with diabetes and hypertension, especially considering your age. They provide cardiovascular benefits, aid in weight management, and help maintain optimal blood sugar levels. Here's a list of the exercises you can consider

Walking and Brisk Walking:

Resistance Exercises using Thera-Band: Resistance band exercises are gentle on the joints and muscles while still providing strength-building benefits.

Cycling, whether outdoors or on a stationary bike, is another low-impact exercise that can improve cardiovascular fitness and help manage weight.

Swimming: Swimming provides a full-body workout without putting stress on the joints.

Meditation and Yoga: They can help reduce stress, lower blood pressure, improve flexibility, and enhance overall well-being.

Incorporating a combination of these exercises into your weekly routine can help you achieve your fitness and health goals while managing diabetes and hypertension. Remember to start slowly, listen to your body, and consult with your healthcare provider before beginning any new exercise program.