Type 2 diabetes physical exercise
There are many ways to manage diabetes, and regular exercising is one among them. Regular exercise for diabetes can help manage your blood sugar level. It helps in reducing blood sugars by increasing glucose uptake by the cells, reducing insulin resistance, thereby reducing weight. Not just that, it also reduces the risk of heart attack and stroke and keeps our body healthy and fit.
Regular exercise for diabetes helps prevent the development of diabetes in people who have prediabetes. It is important to have two sessions of strength training per week. While exercising, muscles use up glucose in the blood without insulin, thus reducing the blood sugar level. If you are insulin resistant, exercising regularly can make your insulin more effective, that is, when you exercise, your insulin resistance goes down and your cells can use glucose more effectively.
Exercise for diabetic patients
Most people diagnosed with type 2 diabetes are obese, so the idea of exercise is challenging for them. Before starting on an exercise plan, it is important that you consult with a doctor for the kind of Type 2 diabetes physical exercise that suits you, because people with type 2 diabetes are already at risk of heart-related problems. Your doctor will assess your heart’s health and will guide you accordingly by suggesting a suitable exercise for diabetes that is easy to follow and also effective. It is also very important to stay hydrated during exercise, make sure you don’t miss it! Before beginning an exercise for diabetic patient, you must set realistic goals because at times if you set goals too high right at the beginning, you’ll become exhausted very soon and give up on your goal.
The best exercise for diabetes
The 3 main types of exercise for diabetic patient are aerobic, strength training and flexibility. For a diabetic person, it is advised that they must start their workout with aerobic exercises and then slowly progress into strength training and finally flexibility. Here is a list of exercises for diabetes that can create an impact on your lifestyle if followed regularly.
- Walking: Walking is a suitable exercise for diabetes. It is a very simple and safe exercise and all it requires is a good pair of shoes and a safe place to walk. You can easily achieve your target of aerobic fitness by going out for a brisk 30 minutes walk, 5 days a week. Walking can help lower blood sugar levels for people with type 2 diabetes. It is a highly suggested exercise for diabetes.
- Cycling: Half of the people with type 2 diabetes are diagnosed with arthritis. If you have lower joint pain, you can start your exercise program with cycling because it is a low-impact exercise, that is, it has a very low impact on your joints and is therefore considered a good exercise for diabetes.
- Swimming: Swimming is also a low-impact exercise for diabetes and it helps relax your whole body. At the same time, it can give your heart, lungs and muscles a good workout. A study has also found that aquatic exercise helps reduce your blood sugar level the same way land-based exercises do.
- Tennis: Playing team sports like tennis with a partner is a very good motivation for people to exercise and maintain their blood sugar level. Playing tennis regularly keeps you physically fit and very active and also reduces your blood sugar level. It is also an excellent Type 2 diabetes physical exercise.
- Aerobic dance: Aerobic dance is a fun exercise for diabetes. It is very engaging and is normally done in groups. Aerobic dance is a mixture of dance movements with a few aerobic movements, making it easy for everyone to enjoy and work out.
- Jogging/running: So many people swear that running is the best exercise for diabetes. It engages all your muscles and running regularly can help maintain blood sugar levels and also keeps you fit.
- Basketball: Basketball is another good example of team sports. When you play as a team, you get more involved and motivated and play with more interest. This is a very engaging sport and it involves all the muscles in the body. Playing basketball regularly can help reduce blood sugar levels.
- Weight training: Weight lifting and other strengthening activities help build your muscle mass, which results in burning down more calories. Strength training can also improve your blood sugar control, thus is proved to be a suitable exercise for diabetes.
- Resistance band exercise: This is also a very good exercise for diabetes because you don’t need weights to do strength training, instead you can use a resistance band. In addition to increasing your strength, these exercises may provide modest benefits to your blood sugar control.
- Callisthenics: Calisthenics is a type of strengthening exercise, where you use your own body weight to increase your strength. Common calisthenic exercises include pullups, pushups, squats, lunges and abdominal crunches.
- Pilates: Pilates is a popular fitness program carried out around the world by certified trainers. Pilates helps improve your core strength, coordination and balance.
- Yoga: Yoga can very effectively help reduce your blood glucose level, cholesterol level and weight. It also helps in reducing your blood pressure and reducing your stress. It is also the most sought after exercise for diabetes.
- Tai chi: Tai chi is a Chinese martial art that combines breathing and relaxation with soft moves. Tai chi can help manage blood glucose and HbA1c in type 2 diabetic patients.
- Boxing: Boxing is a very good exercise for diabetes and is both an aerobic and strength training workout. It can help regulate blood sugar levels and also increases your core strength to keep you fit and strong.
- HIIT: HIIT or high-intensity interval training is a very good and engaging form of exercise for diabetes. Performing HIIT in low volume leads to rapid improvement in glucose levels in individuals with type 2 diabetes.
From helping you normalize blood sugar levels to keeping your heart healthy, regular physical activity goes a long way in keeping Diabetes at bay. But there cannot be one common exercise plan for all! Because our bodies are different & so should be our treatment. You need to know how much and what exercise to do precisely.
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