Regular exercise can help you control your blood sugar levels and weight if you diabetes. It may also aid in the prevention of heart attacks and strokes, as well as the reduction of cardiovascular risk factors and the promotion of general health.
If you’re inactive and want to start an exercise regimen, go to your doctor first to make sure you don’t have any limits or specific precautions. It’s usually a good idea to begin slowly and work your way up to your particular objective.
If you’re not sure where to start, we’ve got you covered. Get started with these exercises that are suitable for those living with diabetes.
1. Brisk Walking
If you have not been exercising for a long time, walking is a great place to start. It is easy for most people to do. All you need is a pair of shoes and a park to walk around. Brisk walking done at a pace that raises the heart rate is considered a moderate-intensity exercise. Walking 30 minutes per day five days per week will help you reach the recommended goal of 150 minutes of moderate-intensity exercise.
Tai chi is an ancient Chinese technique in which practitioners flow through a sequence of calm and relaxing motions with deep breathing. Tai chi is an excellent approach for patients with type 2 diabetes to regulate their blood glucose and A1C levels, according to a meta-analysis of 14 research published in the Journal of Diabetes Research in July 2018. Tai chi is excellent for diabetics because it combines exercise and stress relief.
3. Weight Training
Regardless of your experience, you can safely add resistance exercise into your routine. Weight training builds muscle mass, important for those with type 2 diabetes for maintaining their blood sugar. As part of your diabetes control plan, schedule resistance or weight training at least twice a week.
According to research, if you have diabetes, yoga can help you control your stress and regulate your health. Exercise helps individuals with type 2 diabetes reduce depressed symptoms. The best part? You can do it from anywhere you are, rain or shine! Just grab a yoga mat and get started.
Swimming is another cardiovascular workout that is great for persons with type 2 diabetes since it is low-impact on the joints. According to the American Diabetes Association, type 2 diabetes can cause foot problems such as neuropathy. You may buy water shoes to safeguard your feet in the pool if you have neuropathy and lose feeling in your feet.