diabetes exercises

The 6 Best Exercises For Diabetes

Are you constantly fighting the effects of low blood sugar? If yes, then the fitness ideas highlighted here will help you in fighting fat, reduce stress, improving balance, and increasing muscle mass. They can also even help reduce the need for the injectable insulin. 

You definitely know how important it is to get enough exercise. But do you always ensure that you exercise enough? Well, if you live like most Americans, then the answer is probably no. 

This is usually the case for diabetics, too. A study revealed that less than 40% of those people with the type 2 diabetes regularly take part in physical activity. This is nothing to smile about because getting enough exercise helps in increasing insulin action, thereby helping in keeping your blood sugar levels normal. 

Besides, according to a research conducted by the National Library of Medicine, regular exercise may also help the body fend off ailments as it ramps up your immune system activity. 

Exercise can also help us lose weight besides helping us improve balance. This is very important because obesity makes you more susceptible to type 2 diabetes and makes the condition worse if you do have diabetes. Studies have shown that adults with a body mass index of more than 35 are at high risk of developing balance issues and falling. It is therefore recommended that a diabetic adult who is 40 years or older should incorporate balance training in their weekly routine. 

Now that you know how important exercise is important for you in controlling diabetes, let us now discuss specific exercises that people with diabetes can include in their daily routine. Before you incorporate any of these workouts into your exercise routine, you should first consult your healthcare providers to be sure. Again, start slowly at first. You can then increase the intensity and length of your routine gradually over time.

Programs that can make a difference naturally

Controlling and beating diabetes doesn't just depend on eating right and exercising. It takes an entire mindset shift and plan that can be challenging to develop on your own.

Fortunately, many coaching, mentoring and guidance opportunities are available at affordable costs. Here are a few of our favorites:

1. Brisk walking

One of the best exercises for diabetics is brisk walking. Even though it is a mild activity, brisk walking has major benefits. You can simply start walking if you do not yet have a workout routine you are following. Walking is very easy for anyone to do. “All you need is a pair of shoes and somewhere to go. Walking is undoubtedly among the most physical activities prescribed for those with type 2 diabetes. According to a research by the Harvard T.H. Chan School of Public Health, if brisk walking, if done at a certain pace, will increase the heart rate. If done that way, it is usually categorized among the moderate-intensive exercises. 

Thirty minutes of brisk walking for five days in a week can help one reach 150 minutes of a moderate-intensive exercise, which is the recommended one. 

2. Yoga

Yoga is another great exercise for diabetics as it reduces stress, thereby helping in keeping blood sugar levels in check. If you have any type of diabetes, yoga will help in reducing your stress level, making it easier to manage the condition. Blood sugar levels go high with the increase of stress levels. 

You can actually do yoga as frequently as you want. This is one of its many advantages as an exercise. According to one study, exercise can help in lessening or eliminating depression symptoms, especially in adults who have type 2 diabetes. 

3. Tai Chai

Tai Chai is a great exercise for stress reduction. It also improves balance. For starters, Tai Chai is simply an ancient Chinese tradition in which participants flow through some specific series of predetermined movements, which are performed in a relaxed and slow manner along with slow but deep breathing. Tai Chi has been found to be a very effective and simple way for managing A1C and glucose levels in those people who have type 2 diabetes. Tai Chai, as an exercise routine, is highly recommended for diabetics as it provides both stress reduction and fitness in one. 

It is also a great exercise for improving balance. Tai Chai may also reduce neuropathy or nerve damage, which is one of the most common complications among diabetics with unmanaged sugar levels. While Tai Chai doesn’t cure peripheral neuropathy, it improves balance, strength, and flexibility. 

4. Weight training

Weight training has a lot of benefits especially when it comes to maintaining muscles in people with diabetes. This kind of exercise helps in building muscle mass, which is crucial for diabetics, especially type diabetes patients. The loss of muscle mass makes it difficult to maintain blood sugar. Incorporate weight training or resistance exercise into your workout routine and plan for it twice or more times per week. 

You can safely and easily incorporate resistance exercise or weight training into your diabetes management plan and workout routine. Resistance exercise includes the exercise which is done with free bands, machines, or weights using a level of resistance which feels challenging. You should focus on accomplishing about 2 to 3 sets of eight to twelve repetitions of every exercise. 

5. Stationary bicycling

This is one of the most convenient ways to burn extra calories. Stationary bicycling is one of the many forms of popular aerobic exercise. It makes your lungs function better and your heart stronger. Riding a bicycle for a couple of times in a week can reduce your risk of triglyceride levels, high blood pressure, and obesity. You can make riding a casual means of transportation. 

The good thing with this exercise if that you won’t be leaving your house. With a stationary bike, you can cycle inside your house at any time you want even the weather outside is not friendly. 

6. Swimming

Swimming is one of the low-impact exercises that feel good and it is recommended for people who have type 2 diabetes since it does not put much pressure on the joints. It is another form of aerobic exercise.

If you have type 2 diabetes, you may develop neuropathy and other foot complications. This can in turn cause loss of feeling in your foot. If this happens, you can buy water shoes so that your feet can be protected in the pool when you are swimming.    

Author Details
CEO/Owner | Best for Diabetes
Caroline is a long-time registered nurse and CEO of Best For Diabetes. She loves helping people.