If you have diabetes, you probably know that exercise is a very important part of your life. Exercising every day not only helps you control your blood sugar levels, but also helps reduce your risk of other complications related to diabetes. So when we think of exercise, things like brisk walking, running, or lifting weights come to mind. But in addition to this, there is an exercise that many people don't think about, but is very good for the body and mind. That is "yoga".
What are the real health benefits of yoga?
Yoga is not something that started yesterday, but something that has a history that is hundreds of years old. Research has even found that practicing yoga can greatly improve your overall quality of life and help control the symptoms of diabetes. "Simply put, yoga is not only a physical exercise, it is also a mental exercise. The word yoga itself means "to unite" or "to connect." That is, yoga connects your body, breath, and mind together. It is like meditation. So let's see what benefits you get from practicing yoga.
| The benefit | Description |
|---|
| Increased energy | It strengthens the muscles of the body and helps you stay active throughout the day. |
| Body balance | Even for those with nerve damage due to diabetes, it improves balance and reduces the risk of falls. |
| Blood sugar control | Yoga increases the sensitivity of cells to insulin and helps control blood sugar levels. |
| Flexibility | It reduces stiffness in joints and muscles and makes the body more flexible. |
| Reduced stress | Deep breathing and meditation techniques reduce stress and anxiety, providing a sense of peace and relaxation. |
| Low blood pressure | Regular practice of yoga also helps control high blood pressure. |
| Cholesterol level | It helps reduce bad cholesterol (LDL) and increase good cholesterol (HDL) levels. |
How does yoga help with diabetes?
Physical activity is essential for staying healthy with diabetes. So if you have trouble running or jumping, especially if you don't want to put too much pressure on joints like your knees, yoga is a great option. Most types of yoga aren't aerobic. That means you don't have to work up a sweat or do anything strenuous. However, there are some yoga poses that are a little faster-paced and can still give you the benefits of a cardio workout.
Research has found that practicing yoga is more effective than not exercising at all in reducing body weight , reducing bad cholesterol ( LDL ) levels, and increasing good cholesterol ( HDL ) levels.
Yoga is a type of resistance training. It involves using your own body weight to strengthen your muscles without lifting weights. This type of exercise has been shown to help control blood sugar levels in people with Type 2 Diabetes. This is because it helps your body's cells
respond to insulin, which helps convert glucose (sugar) in your blood into energy more easily.
How to start yoga?
If you are new to yoga, it is best to take a beginner's class with a qualified, experienced yoga teacher. There may be free yoga classes for people with diabetes at your local hospital or medical center. You can also watch online videos and do yoga at home. But be very careful if you do that.
The most important thing is to talk to your doctor before starting yoga and ask, "Is this something I should start?" Because for some people, fast-paced yoga styles like Hot Yoga or Bikram Yoga, which are done in a heated room, may not be suitable. Therefore, it is safest to talk to your doctor about everything.
Yoga poses you can try
When doing yoga poses, make sure to move
very slowly from one pose to another. If you change poses suddenly, your blood pressure can drop and you may feel dizzy. Here are some simple yoga poses you can try:
- Sun Salutations
- Sitting postures like frog pose
- Seated spinal twist
Be especially careful about this!
Avoid inverted poses where the head is lower than the level of the heart, such as headstand. This is because lowering the head can increase pressure inside the eyes. This can be dangerous for people with diabetes, as they are at risk of developing eye complications. Just think, even a simple forward fold can have this effect. So be very careful with this.
How long should you do yoga?
There is no set amount of time you should be doing yoga. But the general recommendation is to get at least
150 minutes of moderate-intensity exercise per week. Moderate-intensity means you have to breathe a little harder than normal, but you are still able to carry on a conversation. But remember, even the smallest amount of physical activity you do can benefit your health.
Take-Home Message
- Yoga is a great exercise for controlling diabetes and bringing healing to the body and mind.
- If you're new to yoga, it's best to take a beginner's class with an experienced teacher rather than starting out on your own.
- Most importantly: Before starting any new exercise routine, always talk to your doctor and get his or her approval.
- Avoid postures with your head down (e.g., Shirshasana) as this can increase pressure in the eyes.
- Although it is generally advised not to eat before doing yoga, if you take insulin or other diabetes medications, eating a light snack before exercise can help prevent low blood sugar levels (hypoglycemia). Ask your doctor about this as well.
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