Arguably, people diagnosed with Type 2 diabetes ought to be more active than the average adult. Since high blood sugar can be partly treated through exercise, exercises for Diabetics becomes particularly important. Not to mention, the majority of Type 2 diabetics have weight to lose as well. Since there are many different ways to exercise, let us go over a few exercises like Walking, Cycling, Swimming, Team sports, Aerobic dance, Weightlifting, Resistance band exercises, Calisthenics, Pilates and Yoga. For several reasons, these are the best practices for helping to lower blood sugar.
Exercise can also help prevent the development of diabetes in people who have prediabetes. The American Diabetes Association (ADA) encourages people to get at least 150 minutes of moderate to vigorous-intensity aerobic activity per week.
10 Best Exercises for Diabetes:
- Team sports
- Aerobic dance
- Resistance band exercises
Let us start with the most widely recognized form of exercise: walking. On any warm or sunny day, you are practically guaranteed to see someone out for a walk in their workout clothes. Walking is simply the easiest form of exercise, and anyone can do it at any time. It may not be the best exercise concerning burning calories, but it is certainly the most sustainable over the long-term. Many diabetics are told to walk for ten minutes after eating their meal to help lower their blood sugar.
Running or jogging is rarely left out of a list of best exercises. It is ideal for burning calories and working up a sweat. Also, it is conducive to goal setting as many who get into running do it for the challenge. Completing your first 5km and later a 10km run is exhilarating. The problem with running is it is hard on the joints. Ultimately, running is a good way to get started with exercise or to revitalize a routine. In the long-term, however, it is not ideal for most people.
Cycling is an excellent form of physical activity. It is similar to running but without the impact on your joints. If you haven’t been to an indoor cycling workout class before, give it a try. It could just be your new obsession.
Swimming is not for everyone. But if you are a half-decent swimmer, it might be the best form of exercise for you. Swimming laps help to burn calories, plus there is pleasure in swimming, and it is usually a rewarding feeling to finish your intended distance in a pool.
Yoga is a little bit different from the other exercises on this list. It is not so much about cardio as it is about developing functional strength and flexibility. Ideally, you will combine yoga with another exercise as part of your routine. Also, yoga is calming. Not all exercise to improve insulin sensitivity has to be intense. Yoga can also do the trick. As yoga helps you regulate your breathing and helps to combat stress and which can reduce insulin sensitivity, both of these are going to work in your favor. So take your foot pillow and start doing yoga now.
6. Resistance Training
Last but not least is resistance training? You may think lifting weights is about building muscle size or strength. While this is part of it, the benefits of resistance training go beyond muscle-building. In truth, unless you want to put on muscle, you are not going to add muscle weight, but it can help you lose weight if this is your goal. At the end of the day, opinions aside, there is no “best” way to exercise. You owe it to yourself to experiment with different workouts to determine which activities suit you best.
7. Aerobic Exercise
Aerobic exercise is a great low-impact choice. Aerobic exercise increases your heart rate for an extended period of time. This helps manage your blood sugar levels and increases energy. Aerobic exercise includes walking fast or briskly on a path or on a treadmill, jogging, dancing, playing a sport like a tennis, cycling, or swimming. You are advised to build up to three to four days a week for about 20 to 30 minutes each session. Never discount the physical benefits of such low-impact exercises like Tai Chi, yoga, and even meditation.
Simply put, burpees are one of the best exercises you can perform in your workout routine. They are beneficial because not only do they get your heart rate up high, but they will also work your muscular strength. On top of that, they are going to hit virtually every single muscle group in your body, helping you gain functional strength. Because they are intense, they are ideal for improving insulin sensitivity. If you experience pain and swelling in your feet then you should wear diabetic swellsox.
Next up on the list of top moves for improving insulin sensitivity is the squat. Squats are super as they allow you to lift more weight, thus challenging your body to a more substantial degree. You will build great strength when adding squats to your workout program. Because squats also target the most massive muscles in the body – the lower body muscles of the quads, hamstrings, and glutes; this helps improve your insulin sensitivity and creates a higher demand for glucose. After doing a few sets of higher rep squats, say 8 to 12 reps per set, your body will be primed to transport glucose to these muscles to restore the depleted glycogen just used by your muscles.
10. Cardio Intervals
On the cardio side of things, contrary to what you may believe, steady-state cardio does not do all that much to improve insulin sensitivity. While if you are not active at all and then add some constant state cardio training, it can give you some benefits, but to reap maximum benefits regarding improving insulin sensitivity, you will want to focus on cardio intervals.
Going at an all-out pace for 30 to 60 seconds, coupled with active rest periods, is the absolute best way to improve your cardiovascular conditioning level while making your cells more sensitive to glucose. Do these just once or twice a week, and you will notice the difference?
Managing your disease like diabetes can be very challenging. Nobody should live with Type 2 diabetic conditions. These patients should adopt some simple changes to their daily routine healthy. These patients must try to reduce their weight and blood sugar levels. Hang in there, the longer you do it, the easier it gets.