Why is exercise important for you if you have diabetes?

If you have Type 2 Diabetes, regular physical activity is very important for your health. Even simple exercises like walking, swimming, and yoga can help control your blood sugar levels .

Benefits of exercise

• Blood sugar and weight control: If a person with diabetes exercises regularly, it can help control blood sugar levels and body weight.
• Reduced risk of complications: The risk of serious conditions like heart attack and stroke is reduced.
• Heart Health : Reduces risk factors for heart disease and improves heart health .
• Overall wellness: Exercise helps increase both physical health and mental happiness.
• Preventing diabetes: If you have prediabetes (meaning you're at high risk for developing diabetes), exercise can help prevent type 2 diabetes. According to the American Diabetes Association (ADA), everyone should get at least 150 minutes of moderate-intensity exercise per week.
• The importance of consistency: The benefits of exercise are not limited to weight loss. However, to maintain these benefits, you need to exercise consistently.

Before starting exercise

If you have never exercised before, it is very important to consult a doctor before starting a new exercise program. This will help you decide on a safe and appropriate exercise routine. It is always best to start small and gradually increase the amount of time and intensity you exercise.

10 types of exercise suitable for diabetes

If you're having trouble figuring out where to start, here are some types of exercises you can try:

1. Walking

This is the easiest and cheapest exercise. You don't need to join a gym or buy special equipment. All you need is a good pair of shoes and a safe place to walk. Walking briskly for 30 minutes a day, 5 days a week, can meet your exercise needs. A 2021 study found that walking can reduce blood pressure, HbA1c levels, and body mass index (BMI) in people with diabetes.

2. Cycling

Many people with type 2 diabetes suffer from joint diseases like arthritis. Factors like obesity can be a common cause of both diseases. Diabetic neuropathy can also cause joint pain. If you also have joint pain, choose a low-impact exercise like cycling. This can help you meet your exercise goals without putting too much pressure on your joints.

3. Swimming

Aquatic activities are another great way to reduce stress on your joints. Activities like swimming, water aerobics, and aqua jogging provide a good workout for your heart, lungs, and muscles while putting less stress on your joints. A 2020 study showed that aquatic exercise improved fitness levels, overall strength, and vascular function in people with diabetes.

4. Team Sports

If you feel bored exercising alone, join a recreational sports team. Being part of a team and having a sense of responsibility will keep you motivated to exercise. Sports like basketball, soccer, softball, tennis, pickleball, and handball provide good aerobic exercise.

5. Aerobic Dance

Joining an aerobic dance class is also a great way to reach your fitness goals. For example, Zumba is a fast-paced dance class that combines dance and aerobic exercise. A 2015 study found that women with diabetes who did Zumba for 16 weeks increased their motivation to exercise, improved their aerobic fitness, and lost weight.

6. Weightlifting

Weightlifting and other strength training exercises increase muscle mass. This increases the number of calories you burn per day. According to the ADA, strength training also helps control blood sugar levels. You can use weight machines, free weights (like dumbbells), or even heavy objects you have at home, like cans and water bottles. Take a class or consult a trainer to learn how to lift weights safely and correctly.

7. Resistance Band Exercises

Resistance bands can also be used to strengthen your core without lifting weights. You can use them to perform a variety of exercises. You can ask a trainer, take a class, or watch videos to learn how to use them correctly. A 2018 study showed that these exercises increase strength and may also help control blood sugar levels to some extent.

8. Calisthenics

Calisthenics is a form of exercise that uses your own body weight as resistance. This includes things like pushups, pullups, squats, lunges, and abdominal crunches. If you're doing strength-building exercises (weight lifting, resistance bands, calisthenics), make sure to work all the major muscle groups in your body. Experts recommend taking at least one day off between strength-building days.

9. Pilates

Pilates is a popular exercise that improves core strength, coordination, and balance. According to a 2020 study, Pilates can help older women with diabetes control their blood sugar levels. You can take classes at a gym or Pilates studio, or you can learn from videos and books.

10. Yoga

According to the ADA, yoga and similar relaxation practices - such as Qigong and mindfulness meditation - can help people with diabetes manage their blood sugar levels, blood pressure, and weight. They can also help reduce stress, improve sleep, and increase overall well-being. You can also take a class at a nearby studio or gym and learn proper postures and breathing techniques from an experienced instructor.

Safety when exercising

If you are new to exercise, be sure to consult a doctor. Drink plenty of water before, during, and after exercise. Check your blood sugar levels regularly to make sure they are well-controlled.

What are the best exercises to lower blood sugar levels for people with diabetes?

In general, exercise can help lower blood sugar levels in the long term. Low-impact exercise, such as brisk walking or cycling, is especially beneficial.

What exercises should people with diabetes not do?

The types of exercise you should avoid will depend on other complications you have. For example, if you have high blood pressure, strenuous exercise and heavy lifting may not be appropriate. Consult your doctor about this.

Can exercise cure diabetes?

In some cases, especially in the early stages of the disease, diabetes can be controlled or put into remission with diet and regular exercise. A 2020 study found that 61% of people with early-stage diabetes went into remission after a year of following a low-calorie diet and regular exercise.

Finally...

Regular exercise is not only important for managing diabetes, but also for your overall health and well-being. If you have other health problems in addition to diabetes, talk to your doctor before starting any exercise program. They can guide you on how to exercise safely, minimize risks, and achieve your health goals.