10 Exercises for Diabetes: Walking, Yoga, Swimming, and More

If you have type 2 diabetes, regular exercise can help you immensely in the management of your blood sugar levels as well as weight. ADA (American Diabetes Association) recommends 150 minutes of moderate- to vigorous-intensity aerobic exercise each week. To see lasting results, you need to be consistent with your exercise program. Before starting any exercise program, you must consult your doctor to ensure that there are no special precautions or restrictions to be followed. Mentioned below are 10 exercises that can help you tremendously in reaching your fitness goals.

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Walking

To get moving, you do not need any expensive equipment or a membership to a gym. If you possess a supportive pair of shoes and have access to a safe walking place, you can begin right away. In fact, you can meet your target when it comes to aerobic fitness by carrying out 30-minute, brisk walks 5 days every week. According to a review in the year 2014, walking can help individuals with diabetes to lose excessive weight and lower their blood glucose levels.

Bicycling

Because diabetes is a bodily-energy crisis, you must consider riding a bicycle for nearly 30 minutes daily. Cycling outdoors or indoors will help you improve muscle strength, eliminate stress, improve the strength of the heart, and prevent you from a wide range of diseases. Beginners can cycle for 15 minutes each day, gradually pushing the limits.

Swimming

Aquatic activities offer individuals with diabetes yet another exercise option that is friendly to the joints. For instance, swimming, aqua jogging, water aerobics, and several other aquatic activities can give your lungs, heart, and muscles a thorough workout, with minimal stress on the joints.

Yoga

If you have type 2 diabetes, opting for yoga is a good decision. Yoga offers a plethora of health benefits, including lowering your blood pressure, improving the quality of your sleep, and boosting your mood. To derive maximum benefits, it is advisable to sign up for yoga classes and enlist the services of a trainer who can assist you in performing the right steps with the most accurate posture and breathing techniques.

Team Sports

If you are finding it difficult to find motivation for exercise, it may immensely help in joining a recreational sports team. Doing so offers you the opportunity of socialising with your teammates. In addition, when you make a commitment to them, you will feel motivated. Several recreational sports offer an excellent aerobic workout. Some of these sports include basketball, football, softball, and tennis (doubles).

Aerobic Dance

You can also achieve your exercise goals, by signing up for aerobic dance or other fitness classes. For example, Zumba is a good fitness program that has a combination of aerobic and dance movements, offering a fast-paced workout. According to a 2015 study, women with type 2 diabetes developed extra motivation to exercise after participating in Zumba classes for 16 weeks.

Weightlifting

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Weightlifting and various other strengthening activities help in building muscle mass, while simultaneously resulting in burning extra calories. According to ADA, strength training helps in regulating blood sugar levels.

Resistance Band Exercises

For muscle-strengthening, weights are not the only option. There are several strengthening activities that you can perform with the help of resistance bands. To gain the maximum benefits from resistance bands, contact a professional trainer, opt for a class, or watch workout videos online for free.

Calisthenic Exercises

While performing calisthenic exercises, you use your body weight to achieve strengthening of muscles. Common calisthenic exercises include squats, pushups, lunges, pullups, as well as abdominal crunches.

Pilates

Pilates is gaining in popularity as a fitness program that is conceptualised to improve balance, coordination, and core strength. Check which gymnasiums offer Pilates classes. Alternatively, you can sign up at a Pilates studio. You can also refer to online instructional videos and books.

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The Final Word

Regular exercise is not only important to effectively manage type 2 diabetes but also to promote overall wellbeing and health. Consulting your doctor before you commence with a fitness routine will help you stay safe and minimise injury risks.

References Links:

https://www.healthline.com/health/type-2-diabetes/top-exercises#takeaway

https://www.medlife.com/blog/10-exercises-and-diet-for-controlling-diabetes/