If you live with diabetes, regular exercise will be beneficial. This will assist with controlling your blood sugar levels and weight. It may similarly help you with decreasing your risk of heart stroke and attack. Exercise helps to lower cardiovascular risk factors and promote good health. It can likewise assist with the growth of diabetes in individuals who have prediabetes. Exercise can also reduce stress and the need for injectable insulin. Start exercising in a slow manner for the first time. Extend the length and intensity of your routine. It should be as your body resistance power increases. Your exercise plan must be consistent to get lasting results. Before starting any exercise program it is necessary to consult your doctor first. The doctor will guide you on the types of exercise you can perform after examining you. Here are the top 13 best exercises for diabetes patients to achieve their fitness goals.
It’s not necessary to buy costly gym equipment or enroll in a gym membership to get going. You can start walking in the right pair of shoes and a convenient place to walk. Start with walking for at least 30 minutes a day and five days a week. Walking assist with controlling blood sugar levels and decrease weight. It is a simple form of exercise with many benefits to staying fit. Walking increases the heart rate that helps the body to use insulin better. Check your blood glucose levels before and after you start walking.
Swimming is a good option for exercising. Apart from swimming, you can choose other aquatic activities. These activities help the proper functioning of the heart, lungs, and muscles. They resemble aqua aerobics, jogging in water, etc. Swimming doesn’t apply force on your joints. It stretches and loosens your muscles. Swimming is beneficial to control diabetes, cholesterol, and stress levels, burn calories. Inform the lifeguard at the pool that you have diabetes and to take proper care.
Dancing is a fun and energizing type of exercise. The brainwork of recollecting dance steps supports brain power and improves memory. Dancing improves flexibility, promotes weight loss, and lowers blood sugar and stress. You can also choose to do aerobic dance like Zumba. Any form of dance may help to lower insulin resistance. Thus, it enhances diabetes management. Dance is an exercise that may also build bone density and muscle strength. Dancing is a full-body workout and one of the best exercises for diabetic patients. It assists in raising good cholesterol and lower bad cholesterol.
4. Resistance Band Exercises
Resistance band exercises help to strengthen your muscles. It is less expensive and more accessible. The bands are thick, strong elastic bands made of rubber. You get a workout by stretching them. The harder you stretch them, the tougher is your workout. You can use them anywhere. These exercises fight metabolic dysfunctions in diabetic patients. The fact confirms that after the age of 30 individuals begin losing skeletal weight. This leads to the risk of developing glucose intolerance and turns to diabetes.
Cycling is an exercise that makes your heart stronger and your lungs function better. It is a good, low-impact cardiovascular exercise. The more you cycle, and the more energy you grow, will bring about your blood sugars falling quicker. You can tune in to your favorite music while cycling. One can either go outdoors, enjoy the fresh air while cycling. You can also opt for a stationary cycle. Consult your doctor about whether you can start cycling. Get a comprehensive plan from the doctor that caters to your need.
6. Team Sports
You may find it difficult to exercise yourself. Joining a recreational sports team is a good option. You get to socialize with teammates. The commitment you make to your team helps to motivate yourself. You work hard to achieve the goal. Some of the examples of team sports are basketball, tennis, soccer, etc. It is one of the best options to stay fit. Team sports have a range of health benefits like improved sensitivity to insulin. A sport-specific warm-up is necessary before you start playing.
7. Strength Training
Strength training helps to build muscle mass. This is helpful in managing diabetes. You should do strength training exercises twice a week. Strength training for three months can bring down the ranges of A1C. It is the hemoglobin levels determining the blood sugar concentrations. Your muscles fill in as storerooms for the carbohydrates and sugar you consume. Trained muscle has a higher ability to store glucose as glycogen. It supports in bringing down blood glucose.
Pilates improves core strength, coordination, and balance. It also helps to control blood sugar levels. Pilates is helpful in improving focus, mental complications like anxiety, and depression. It has no impact on your joints. There are fewer chances of causing sports injuries while you are practicing pilates. Pilates tones up the full body and increases mind-body connection. When you start pilates for the first time, do it thrice a week. Increase the performance as your body gets used to it.
Calisthenics helps you to use your own bodyweight to strengthen your muscles. These exercises include abdominal crunches, lunges, squats, and push-ups. It may lower blood sugar and make your body more sensitive to insulin. Calisthenics help to keep and build strong bones and muscles. It brings down danger for bone fractures, osteoporosis, and so forth. The more fit muscle you have, the more calories you burn-through regardless. This is possible even when your body is still. Try to do three sets of 8-10 repetitions, covering all the major muscle groups. Increase the sessions that are for 15-30 minutes.
Yoga is beneficial in maintaining blood sugar, cholesterol, and weight. It helps to improve your sleep quality and boost your mood. Yoga asanas bring abdominal tightening and loosening that activates the pancreas. This boosts the ability of the pancreas to produce insulin. Regular practice may help to reduce the risk for other complications of diabetes. They may be heart disease. Yoga energizes the organs which thus boosts metabolic activities. It is one of the top best exercises for diabetes patients. Yoga helps to lose fat tissue under the skin and maintain muscle strength.
11. Tai Chi
Tai chi is a traditional Chinese martial art. There are a series of movements performed in a slow and relaxed manner. You have to do deep breathing along with it. It improves balance and may reduce nerve damage (a common diabetic complication). People performing tai chi turn up with improved energy, vitality, and mental health. Tai chi is effective in reducing joint pains and improves the immune system. It is a gentle exercise that encourages mental relaxation. These in turn improve the control of diabetes.
Gardening can improve the quality of life for diabetic patients in many ways. Outdoor gardening gives ample vitamin D in form of natural sunlight. It is one of the top 13 best exercises for diabetes patients. This is beneficial for muscle and bone maintenance. Gardening is a stress-free way of getting a daily workout. It also helps you to grow your own vegetables and fruits. They will be organic and healthy to eat. Bending, carrying, lifting, and walking in the garden are helpful activities.
13. Interval Training
The best example of interval training is HIIT, Tabata, and so on. These exercise structure helps to manage your condition. Interval training boosts your stamina. This exercise helps to optimize blood flow and normalize your blood glucose levels. It keeps your heart fit. Interval training improves muscle mass and is beneficial for heart health. Perform these exercises for 10-20 minutes. Glucose metabolism and insulin sensitivity improve after interval training.