6 Excellent Diabetic Exercises
If you have diabetes, these gym routines can help you lose weight, develop muscle mass, improve your balance, and reduce stress and they may even help you reduce your need for injectable insulin. Vin Agarwal with Diabetes 365 shares some of the best exercises, if you live with Diabetes.
- Brisk Walking Is A Low-Impact Activity With Significant Health Benefits
Start with walking if you don’t already have an exercise program.
Expert says that many perceive walking to be straightforward. All you need are some great shoes and a place to go. Walking is most likely one of the most often advised workouts for type 2 diabetes patients. According to the Harvard T.H. Chan School of Public Health, moderate-intensity exercise is brisk walking at a tempo that raises the heart rate. Walking at a faster pace for 30 minutes five days a week will help you meet the recommended objective of 150 minutes of moderate-intensity exercise.
- Tai Chi Aids In Stress Reduction And Balance Improvement
Tai chi is an ancient Chinese method in which practitioners flow through a sequence of slow and calming motions while deep breathing, according to the Mayo Clinic. According to a meta-analysis of 14 studies published in the Journal of Diabetes Research in July 2018, Tai chi is a great technique for people with type 2 diabetes to maintain their blood glucose and A1C levels. Because it combines exercise and stress reduction, Tai chi is ideal for diabetes.
However, experts emphasize that working on your balance daily is a critical component of staying on your feet as you age and living well and independently for the rest of your life. If you don’t practice tai chi, incorporate some additional balance exercises into your weekly routine to reduce your risk of falling, an Expert suggests.
- Muscle Maintenance Requires Weight Training
Weight exercise builds muscle mass, which is beneficial for those with type 2 diabetes. Losing muscle mass makes maintaining blood sugar levels significantly more challenging, she explains.
The HHS recommends that you include resistance exercise or weight training at least twice a week in your diabetes treatment plan. Resistance training may be safely incorporated into your program regardless of your degree of experience, according to the American College of Sports Medicine (ACSM). The ACSM recommends performing two to three sets of eight to twelve repetitions of each exercise utilizing free weights, machines, or bands with challenging resistance.
- Yoga Improves Blood Sugar Control And Reduces Stress
According to a paper published in Endocrinology and Metabolism in September 2018, yoga, like tai chi, can help relieve stress and treat the condition if you have diabetes. When your stress levels raise, your blood sugar levels rise as well, the Expert continues.
One of the advantages of yoga as an exercise is that it can be done whenever you choose. “More is better,” she believes. Exercise helps lessen depressive symptoms in people with type 2 diabetes, according to a study published in the Journal of Physical Activity and Health in March 2017.
- Swimming Is A Low-Impact, Enjoyable Exercise
Swimming is another cardiovascular activity that is ideal for those with type 2 diabetes since it is low-impact on the joints. Being lifted by water is less taxing on your body than walking or jogging, the Expert continues. Type 2 diabetes, according to the American Diabetes Association, can produce foot problems such as neuropathy. Because neuropathy can cause loss of feeling in the foot, wearing water shoes in the pool helps protect your feet.
- Cycling Stationery Is An Easy Way To Burn Calories
Bicycling, according to the HHS, is an aerobic exercise that improves your heart and lungs while also burning calories. According to a March 2018 research published in the American Journal of Health Promotion, riding a few times per week as a casual means of transportation lowered the risk of obesity, high blood pressure, and lipid levels.
You don’t even have to leave your house to cycle: a stationary bike can be used indoors, regardless of the weather.