Diabetes is the 7th leading cause of death in the US and the No.1 cause of kidney failure, lower-limb amputations, and adult blindness. There is no cure for diabetes, however, with lifestyle changes and medication you can manage its symptoms and live a normal life. Exercise and lifestyle changes play a key role in the management of diabetes. So, which are the exercises that help to manage blood sugar?
Learn about the most effective exercises that help to manage your diabetes in this article.
7 best exercises for diabetes
- Walking:
One of the easiest exercises that doesn’t require a gym membership is walking. It is highly recommended for people with diabetes. 30 minutes’ walk five days per week is equivalent to the minimum target for aerobic fitness. And according to a 2021 review, walking can improve your blood pressure, HbA1C levels, and body mass index. So, you should have at least 30 minutes of brisk walking five times a week to start your walking sessions. You can also divide those 30 minutes sessions into small 10 minutes sessions 3 times a day.
- Yoga:
Yoga is one of those exercises that you can perform in the comfort of your home. It can build flexibility, strength, and balance, as well as improve blood sugar and cholesterol levels. Additionally, it lowers your blood pressure and improves sleep quality and mood. If you’re a beginner, you can join online classes that teach yoga and practice it 5 times a week with a 30-minute session each day.
- Dance:
Dance is something that most people enjoy but it is also good for your body. When you remember the dance steps and sequences it automatically boosts your brain power and memory. This can promote weight loss, improve flexibility, reduce stress, and lower blood sugar levels. You can try Zumba or other aerobic dances to achieve your goals. A 2015 study shows that women with type 2 diabetes after taking part in Zumba classes for 16 weeks (about 3 and a half months) see improvement in their aerobic fitness and weight.
- Swimming:
Swimming is one of the most refreshing exercises which improves your joint mobility, as well as relaxing your muscles. For those who have diabetes, swimming is an effective way to improve cholesterol levels, burn calories, and lower stress levels. For beginners, you should swim at least three times a week for at least ten minutes daily and gradually increase the duration of your workout. And one pro tip, make sure the lifeguard on duty knows about your diabetes before you get in the pool.
- Cycling:
If you have a cycle, or the gym has a cycling machine then this is good exercise for beginners. 50% of diabetic people have arthritis, which can easily be prevented if you cycle. As a beginner, cycle only for 30 minutes each day with breaks after 10 minutes 5 days a week. Keep in mind to not force or strain your joints while cycling.
- Strength training:
Strength training and weightlifting programs can help you build muscle mass and help you burn more calories each day. It also improves your blood sugar levels. As a beginner, you need to learn how to lift weights properly and effectively in workouts. You can use weight machines, free weights, or even heavy household objects for your workouts. Do weight training 3 to 5 days per week in small sets of exercises.
- Calisthenics:
This is a type of bodyweight training where you use your body weight to strengthen your muscles such as pushups, pullups, squats, lunges, and abdominal crunches. When you work out you focus on training every major muscle group in your body. Give your muscles time to recover by taking a day or two off from your workouts.
Looking for help with diabetes, call us on 718-DORAL-55 or 13473845690; we have the best diabetologists and medical staff for your help. Book your appointment now to avoid waiting in lines. Visit us and improve your life. Pay us a visit at 1797 Pitkin Avenue, Brooklyn, New York 11212.
If you need any help with checkups, tests, or a diabetes management plan, book your appointment and visit us.
