Maintaining heart health and managing diabetes are critical issues worldwide, and Nigeria is no exception. According to the World Health Organization, non-communicable diseases, including heart disease and diabetes, are on the rise in Nigeria, accounting for 29% of all deaths. Regular physical activity is essential in preventing these conditions.
This trend, highlighted by the World Health Organization (WHO), not only raises concerns about chronic diseases like heart attacks and diabetes, but also impacts global heart significantly.
Nigeria for example has about 11.2 million Nigerians (1 out of every 17 adults) living with either heart attack or diabetes. That is about 5.77% of the population according to the National Library of medicine. Here are the top five exercises recommended to help prevent heart attack and diabetes.
Walking
Walking is a simple and effective way to improve your cardiovascular health and manage diabetes. Just 30 minutes of brisk walking five times a week can increase your physical activity, help control your blood sugar levels, and reduce the risk of heart disease. Walking can be done anywhere, making it accessible for everyone.
Swimming
Swimming is a low-impact exercise that stretches and relaxes your muscles without stressing your joints. It can improve cholesterol levels, burn calories, and lower stress. Aim to swim at least three times a week for maximum benefits. Remember to inform the lifeguard about any medical conditions before getting in the pool.
READ ALSO: Why it is difficult to access diabetes care, treatment in Nigeria, by experts
Dancing
Dancing is a fun way to boost your physical activity and brain power. It helps with weight loss, improves flexibility, lowers blood sugar, and reduces stress. Even chair dancing, which supports those with limited mobility, can burn up to 150 calories in 30 minutes for a 150-pound adult.
Cycling
Cycling, whether outdoors or on a stationary bike, strengthens the heart, improves circulation, and enhances insulin sensitivity. It’s also a great way to explore your surroundings while getting a full-body workout.
Yoga
Yoga involves fluid movements that build flexibility, strength, and balance. It is known to lower stress, improve nerve function, and enhance overall mental health. Regular yoga practice can improve blood glucose levels and increase muscle mass, which is beneficial for both heart health and diabetes management.
Meanwhile here is how to carry out this exercises
Consult Your Doctor: Before starting any exercise program, ensure it’s safe for your specific health condition.
Monitor Blood Sugar: Check your levels before and after exercise to understand how your body responds.
Stay Hydrated: Drink plenty of water to prevent dehydration.
Be Prepared for Low Blood Sugar: Have glucose tablets or juice handy in case of hypoglycemia.
Wear Proper Gear: Use suitable shoes and socks to protect your feet.
Avoid Extreme Temperatures: Exercise indoors during extreme weather conditions.
Listen to Your Body: Stop if you feel dizzy, short of breath, or lightheaded.
Carrying out these exercises can help prevent heart attacks and manage diabetes effectively. Always prioritise safety and consult with healthcare professionals for a plan that suits your needs.
