Kenneth Gardner
Dear Mr. Gardner,
Thank you for your very valuable articles. I am diabetic and trying to keep up with an exercise programme. Presently, I do my walking and jogging. I am at level three - fast walking and jogging no less than three time per week, more often five times. I sometimes do aerobics guided by television programmes and I also enjoy dancing (in my own inimitable way). I exercise for no shorter a period than 45 minutes but mostly an hour. Is this okay? By the way I am a 50-year-old professional. My other question is this, is it OK to do some skipping?
Dear Reader,
It is commendable that you have been so assertive in the management of your diabetes. If you are insulin-dependent, I am sure you would have noticed the reduction in your need for insulin as a result of your exercise programme. If you have not yet reached the point where you no longer need insulin supplements, as you progress with your exercise programme, you should continue to see these positive developments.
You can certainly add skipping to your exercise routine. Skipping will give you another option and add variety to your exercise programme. An exercise programme becomes dull when you do the same few activities day after day. Skipping can help to spice up the programme. Some days you can substitute skipping for one or more of the other activities that you have been doing.
Skipping routine
Depending on how versatile you are, you can also modify your skipping routine to make it even more exciting. You can skip by alternating your feet or you can skip using both feet at the same time. In skipping with alternating your feet, you can do a double hop on one foot while the other foot is raised off the floor as if you are jogging. You then do the double hop on the other foot while passing the rope under. Continue alternating your feet as long as you can maintain the routine.
You can also modify the routine by skipping with both feet together then return to alternating your feet. Another option is to skip on both feet together all the way through. Skipping with both feet together is more difficult to maintain for a long time than alternating the feet because it is more vigorous. A good plan is to alternate 15 to 30 seconds of two-foot skipping with 30-45 seconds of alternate foot and try to continue as long as you can.
Intervals of rest should be used from time to time when you are too tired to continue. It is important to skip as lightly as possible by landing on the balls of your feet and try to minimise your force during landing.
Improving insulin sensitivity
Skipping can improve the function of the heart, your circulation and breathing. Skipping involves most of the muscles of the body. It helps to develop coordination and arm and leg endurance. Skipping can help you to exercise more regularly because you do not need much space or equipment nor do you need to skip outside. This level of activity will help to improve your insulin sensitivity which can be retained from one exercise session to the next. In fact, this is a very meaningful way to improve your blood glucose control. If you have poor circulation or numbness in your feet, check your feet regularly for blisters and abrasions.
If you exercise most days of the week try to alternate the intensity each day so that your feet are not subjected to too much pressure day after day. Your programme can include just about any kind of physical activity except using heavy weights and regular high impact activities. To maximise the benefits from your exercise programme and minimise your risks, a choice of low-to-moderate intensity activities will help you to prolong your involvement.
Kenneth Gardner is an exercise physiologist at the G.C. Foster College of Physical Education: email: yourhealth@gleanerjm.com.
