Most people who have diabetes don’t get enough exercise. This is unfortunate because exercise improves insulin action, keeps blood sugar levels in check, and may even ramp up immune system activity and help fend off illnesses. Check out these six great exercises that can easily become part of your routine.
Brisk walking
For those that don’t have an exercise routine, start with walking. It’s easy, and all you need is a good pair of shoes. Brisk walking helps increase heart rate and is considered a moderate-intensity activity. Walking briskly for 30 minutes a day, five days a week will help you achieve 150 minutes of moderate-intensity exercise per week.
Tai chi
This ancient Chinese tradition is an effective way to manage blood glucose and A1C levels. It combines fitness and stress reduction. It also improves balance and may reduce nerve damage or neuropathy. Working on balance daily is important to staying on your feet and living well and independently.
Weight training
This is great for everyone. It builds muscle mass that helps maintain blood sugar. Ensure you include resistance exercise and weight training at least twice per week. It is safe to add resistance exercise to your routine regardless of experience. Use free weights, machines, or bands as required.
Yoga
Yoga helps reduce stress and manage diabetes well. This helps because sugar levels spike when stress levels go higher. It is also an exercise that can be done as often as you want. Yoga is also claimed to reduce depressive symptoms in adults.
Swimming
This low-impact aerobic exercise is ideal for people with diabetes because it doesn’t put pressure on your joints. It reduces stress on your body as compared to walking or jogging. Type 2 diabetes can cause foot complications, including neuropathy, and you can purchase water shoes to protect your feet.
Stationary bicycling
This aerobic exercise strengthens your heart and boosts lung function while burning a lot of calories. Riding a few times per week casually reduces obesity risks, high blood pressure, and triglyceride levels. And you don’t even need to leave your house with a stationary bicycle.
Make sure you consult your healthcare provider before you start exercising or working out.
