10 Exercises Tailored For People With Diabetes

10 Exercises Tailored For People With Diabetes

If you have type 2 diabetes, regular exercise may benefit you in managing your blood sugar levels and weight. It will also aid in lowering your risk of heart attack and stroke, modifying cardiovascular risk factors, and improving wellness.


 Medically reviewed by Dr K on 2nd June 2022.

Skip to Your Favourite Part:

  1. Walking
  2. Cycling
  3. Swimming
  4. Team Sports
  5. Dance Aerobics
  6. Weightlifting
  7. Resistance Band Exercises
  8. Callisthenics
  9. Pilates
  10. Yoga 

10 Exercises Tailored For People With Diabetes

If you have type 2 diabetes, regular exercise may benefit you in managing your blood sugar levels and weight. It will also aid in lowering your risk of heart attack and stroke, modifying cardiovascular risk factors, and improving wellness.

Exercise may also help prevent the development of diabetes. The American Diabetes Association (ADA) recommends that individuals engage in at least 150 minutes of moderate-to-vigorous aerobic exercise each week.

According to the ADA, it’s also critical to engage in at least two sessions of strength exercise each week unless there are restrictions, such as moderate to severe retinopathy.

Exercise has several advantages and one of them is weight reduction. Nevertheless, constant commitment to an exercise routine is required to observe permanent improvements.

If you are inactive and contemplating beginning an exercise programme, it is recommended to contact a doctor first to ensure that there are no limits or particular precautions. It’s usually wise to begin slowly and work your way up to your own objective.

Are you unsure where to begin? The following are ten workouts that will encourage you in reaching your fitness objectives.

Source - Verywell Fit

Walking

To get started, you do not even need to have a gym membership or pricey workout equipment.

If you have supportive shoes and a safe walking area, you may begin now. Indeed, by taking a brisk 30-minute walk five days a week, you may reach the suggested minimum objective for aerobic fitness.

According to 2014 research, walking can aid in the reduction of blood sugar levels and weight loss in individuals with type 2 diabetes.

Cycling

Around half of the individuals with type 2 diabetes also suffer from arthritis. Both illnesses have a number of risk factors, including obesity.

Diabetic neuropathy, a disorder caused by nerve loss, may also cause joint discomfort in individuals with type 2 diabetes.

Consider low-impact activity if you have lower joint pain. Cycling, for instance, may help you achieve your fitness objectives while putting the least amount of load on your joints.

Swimming

Aquatic sports are another choice for joint-friendly exercise. Swimming, water aerobics, aqua jogging, and other aquatic exercises, for example, may strengthen your heart, lungs, and muscles while placing little strain on your joints.

A 2017 research found that water exercise, like land-based exercise, may help reduce blood sugar levels.

Team Sports

If you struggle to encourage yourself to exercise, joining a leisure sports team may be helpful. The ability to interact with teammates and the connection you make to them may provide you with the drive to show up each week.

Numerous leisure activities provide excellent cardio exercise. Consider basketball, soccer, softball, couples tennis, or ultimate frisbee as possible activities.

Dance Aerobics

Enrolling in aerobic dancing or other kinds of fitness classes may also greatly aid you in meeting your workout targets. For example, Zumba is a fitness programme that incorporates dance and aerobic motions to create a high-intensity exercise.

A 2015 research discovered that women with type 2 diabetes who participated in 16 weeks of Zumba lessons were more motivated to exercise. Also, participants increased their aerobic fitness and lost some weight.

Weightlifting

Weightlifting and other muscle strength help you gain muscle mass, which may help you burn more calories each day. Strength exercise may also help maintain a healthy blood sugar level, according to the ADA.

If you want to add weightlifting into your weekly training regimen, you can do it with the help of weight machines, free weights, or even heavy household stuff such as canned goods or water bottles.

Consider taking a weightlifting class or seeking guidance from a professional fitness trainer to learn how to lift weights safely and properly.

Resistance Band Exercises

Weights are not the only technique used for muscular development. Resistance bands can be used for a number of strengthening exercises.

To discover how to use resistance bands in your exercises, consult with a professional trainer, enrol in a resistance band class, or watch a video of a resistance band workout.

Along with gaining strength, resistance band exercise may have some beneficial effects on blood sugar management, according to new research published in the Canadian Journal of Diabetes.

Callisthenics

Callisthenics is a kind of exercise in which you utilise your own body weight to improve your muscles. Pushups, pullups, squats, lunges, and stomach crunches are all common callisthenic workouts.

Whether you choose to develop your muscles through the use of weights, resistance bands, or your own body weight, make an effort to work out each major muscle group in your body.

Allow your body time to recuperate between strength training sessions by taking a day off from muscle-strengthening exercises, the ADA recommends.

Pilates

Pilates is a popular form of exercise that focuses on core strength, coordination, and balance. It may also aid to improve blood sugar management, according to a new study of older women with type 2 diabetes.

Consider enrolling in a Pilates class at a local gym or studio. Also, several instructive videos and books are obtainable online.

Yoga

A 2016 research found that yoga may help individuals with type 2 diabetes in managing their blood sugar, cholesterol, and weight. Also, it contributes to lowering blood pressure, improving the quality of your sleep, and boosting your mood.

If you want to give yoga a try, enrol in a class at a local studio or gym. A skilled expert can train you in learning how to transition between poses with good posture and breathing techniques.

The Takeaway

Regular physical exercise is critical not just for type 2 diabetes management, but also for physical wellbeing maintenance.

Consult your doctor if you have any other health concerns in addition to type 2 diabetes before beginning a new workout regimen. They can advise you on how to be safe and avoid injury while achieving your fitness targets.

Sources

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

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