The progression of diabetes is most commonly associated with physical inactivity. A physical regimen can lower your blood sugar level and make your body more sensitive to insulin.
Besides, physical activity in combination with a healthy diet can also help reduce Body Mass Index (BMI), increase high-density Lipoprotein (HDL) levels or good cholesterol, reduce inflammation, improve lipid profile and regulate blood pressure.
It’s good to indulge in moderate physical activity for at least 20-25 mins daily. You should also include training exercises for two or more days a week to cover the major muscle groups of your body, including legs, hips, back, abdomen, chest, shoulders, and arms.
Here are the best exercises for diabetes patient
1. Brisk walk
30 mins of a brisk walk in the fresh air, 3 to 4 times a week, is the best way to hit your health goals.
2. Zumba
Zumba is excellent cardio to lose weight and gain muscles for diabetes. It is also a great way of relieving the entire day’s stress.
3. Cycling
Cycling is another great recreational activity for diabetes patients. It can also help you meet your fitness goals while minimising the pain in your joints. 45-60 minutes of cycling sessions daily is a moderate physical activity recommended for people with diabetes.
4. Indulging in a sport
You can also indulge in your favourite sport to manage your diabetes. Playing as a team helps you get massive motivation, interact with others and build healthy competition.
5. Resistance training
Strength exercises with a resistance band can also help lower blood sugar levels while strengthening your bones and muscles. You can also use a resistance band to perform push-ups, sit-ups, squats, and lunges.
6. Pilates
Pilates is an excellent way of improving core strength while controlling your blood sugar level. You can seek the help of a fitness trainer to start pilates.
7. Yoga
Yoga is a meditating therapy that offers multiple health benefits, including lowering your blood glucose levels but also helping improve your flexibility and concentration. Blood circulation boosts metabolism and aids digestion.
You can perform these yoga postures daily to manage your diabetes:
- Kapal Bhati
- Supta Matsyendrasana
- Dhanurasana
- Paschimottanasana
- Ardhya Matsyendrasana
- Shavasana
Some valuable tips on managing diabetes with exercise
- Monitoring your blood sugar level more often before and after exercise can help you track the benefits of exercise.
- Those taking insulin should adjust the dose of insulin before exercise to prevent the risk of low blood sugar while exercising.
- If your exercise is unplanned, check your blood glucose levels first and have a carbohydrate snack if required. You should avoid exercising if glucose levels are below 70 mg/dL.
- Depending on your blood glucose levels, you can have a snack before, during, and after the exercise.
- To avoid low blood sugar, you can plan your exercises post-meals when blood glucose levels are higher.
- Insulin injection at the start of exercise can create an insulin rush on the exercising limb. Therefore, injecting insulin into a non-exercising area, such as the abdomen, is recommended.
People with diabetes are encouraged to have a physical regimen to improve their heart, lose weight, manage diabetes, and overall well-being.
Exercise and a healthy diet are the best therapy for controlling blood sugar levels. Moderate physical activity in brisk walking, yoga, Zumba, swimming, and cycling are the best practices in daily routine to treat diabetes. Besides, checking your glucose levels before and after physical activity is essential to avoid any risk of hypoglycemia.
Disclaimer: The information given in this article is true to our best knowledge. Still, we recommend that you consult your healthcare professional and fitness expert before indulging in any intense workout routine to treat your diabetes.
Leave a Reply