Exercising regularly helps in managing your blood sugar levels, even if you are suffering from Type 2 diabetes. It may also help in reducing any risks of stroke or heart attack, reduce cardiovascular risk, and promotes your overall health. Exercise also benefits those with prediabetic conditions as it prevents the development of diabetes Regular exercise is essential.
The American Diabetes Association
(ADA) motivates people to get at least 150 minutes of any aerobic activity every week, either moderate or vigorous. However, you need to be consistent with your exercise program for better and lasting results.
Not only does exercising regularly help your overall health, but it may also help you save money. Matt Schmidt with Diabetes Life Solutions shares with us the following “For those individuals who choose to exercise regularly, insurance companies want to reward you with discounted premiums. Life insurance for type 1 diabetics is always more expensive, to begin with, so if you qualify for 9%-12% discounts, this will help you save money over the life of the policy.”
Start your exercise regime gradually and build it up to reach your personal fitness goals. Try these exercises that will benefit you in controlling diabetes Regular exercise is essential.
Walking
This is the best form of exercise that needs no gym membership or any kind of exercise equipment. Just buy a pair of good supportive shoes and a safe place to walk.
Taking 30 minutes of a brisk walk five days a week is sufficient to lower your blood sugar levels and even control weight.
Cycling
Almost every other person with type 2 diabetes suffers from arthritis that leads to diabetic neuropathy. In this condition, the nerves get damaged which causes joint pain.
Consider choosing low-impact exercise like cycling if you have lower joint pain. Cycling also reduces strain on your joints.
Swimming and other sports
If you are an aquatic enthusiast, then swimming is an excellent option for joint-friendly exercise. Water aerobics, aqua jogging, and other aquatic exercises are good workouts for your heart, lungs, and muscles. It does not put enough stress on your joints.
You might also join some recreational sports teams of basketball, tennis, soccer, softball, or frisbee. This allows you to socialize with teammates and motivates you to be present every week for the sports.
Aerobics
Joining aerobic or Zumba classes is also a good option as these fitness programs are fast-paced workouts that combine dance and aerobic movements.
Women with type 2 diabetes benefit from such aerobic dance classes as they also get motivated by losing weight.
Yoga
Yoga helps excellently by managing blood sugar levels in type 2 diabetes.
- It also controls cholesterol levels
- Lowers blood pressure
- Improves the quality of sleep
- Elevates your mood
Take the help of a professional yoga teacher to learn the correct yoga postures and breathing techniques.
Pilates
Pilates is a fitness program that improves core strength, balance, and coordination while also improving blood sugar levels in older women with type 2 diabetes.
Sign up for a Pilates class in a Pilates studio or your local gym. You also get instructional videos and books on Pilates.
Muscle strengthening exercises
Certain strengthening activities help in building muscle mass that burns calories and improves sugar levels. These include –
- Weightlifting: You can use weight machines under the supervision of a professional trainer.
- Resistance band exercises: strengthens your muscles and benefits your sugar levels
- Calisthenics: Includes pushups and pullups, squats, lunges, abdominal crunches.
Regular exercise is essential not only for managing type 2 diabetes but also for promoting your physical and mental health. Meet your fitness goals by being regular and consistent with your exercise regime.
