If you live with Diabetes (type 2 diabetes), regular exercise can help control your blood sugar and weight. It may also help reduce the risk of heart attack and stroke, reduce cardiovascular risk factors, and promote overall health and wellness.
Exercise can also help prevent the development of diabetes in people with prediabetes. The American Diabetes Association (ADA) encourages people to get at least 150 minutes of moderate-intensity aerobic activity a week.
The benefits of exercise are independent of weight loss. However, adherence to an exercise program must be consistent to see lasting results.
If you’re sedentary and thinking of starting an exercise program, it’s a good idea to consult a doctor first to make sure there are no restrictions or special precautions. It’s always a good idea to start gradually and work towards your personal goal.
Don’t know where to start? Here are 10 exercises that can help you reach your fitness goals.
Table Of Content
- Walking Helps To Control Diabetes
- Bicycling May Helps
- Strength Training
- Yoga May Reduce Risk Of Type 2 Diabetes
- Tai Chi
- Climb Stairs
1 Walking Helps To Control Diabetes
You don’t need a gym membership or expensive exercise equipment to get moving.
If you have a pair of supportive shoes and a safe place to walk, you can start today. In fact, you can reach your recommended minimum aerobic fitness goal if you take a 30-minute brisk walk five days a week.
According to a 2021 study, walking can help people with type 2 diabetes lower blood pressure, HbA1c levels, and body mass index.
2 Bicycling May Helps
According to the HHS, cycling is also a form of aerobic exercise, which strengthens the heart and makes the lungs work better, and also burns calories. Just a few times a week, as occasional transportation reduces the risk of obesity, high blood pressure, and low triglycerides.
3 Strength Training
You do it with free weights or resistance bands. It can lower blood sugar and help strengthen muscles and bones. You’ll get the most benefit if you do this twice a week, in addition to your aerobic exercise. You can do many of these exercises at home, such as:
- Lift cans or water bottles
4 Yoga May Reduce Risk Of Type 2 Diabetes
A traditional form of exercise, yoga involves flowing movements that develop flexibility, strength, and balance. It is useful for people with various chronic diseases, including diabetes. It reduces stress and improves nerve function, which improves mental health and well-being. According to the ADA, yoga can improve blood sugar levels due to improved muscle mass.
Swimming is another aerobic exercise, and it’s great for people with type 2 diabetes because it doesn’t put stress on your joints. “Being carried through the water is less taxing on your body than walking or jogging.
Type 2 diabetes can lead to foot complications, including neuropathy, according to the American Diabetes Association. Since neuropathy can cause loss of sensation in the foot, you can purchase water shoes to protect your feet in the pool.
If the idea of traditional training isn’t for you, don’t worry. Spending time in your backyard counts as both aerobic activity and strength training.
It gets your blood pumping (when you walk, kneel and bend over). It also strengthens muscles and helps bones (when digging, lifting, and raking). It’s also outdoors, where your stress level may be lower.
It can be a fun way to exercise. Simply shake your beat for 25 minutes 3 days a week to support your heart, lower blood sugar, relieve stress and burn calories. You also don’t need a partner to get started. A chair can be a good support when you need it.
8 Tai Chi
This ancient Chinese art uses slow, controlled movements, along with visualization and deep breathing, to build strength. It can also help with mobility, balance, and flexibility. This gentle exercise can also lower your stress levels. It can also help prevent damage to the nerves in your feet.
9 Climb Stairs
This can be a healthy and easy way to burn calories and get your heart and lungs working faster, especially if you have type 2 diabetes.
Going up and down stairs for three minutes, about an hour or two after a meal, is a great way to burn calories. sugar in the blood. You can do this anywhere there is a ladder, e.g. B. when you need a break from work.
With calisthenics you strengthen your muscles with your own body weight. Common calisthenic exercises include push-ups, pull-ups, squats, lunges, and sit-ups.
Whether you want to strengthen your muscles with weights, resistance bands, or your own body weight, try to work all the major muscle groups in your body.
To give your body time to recover, experts recommend taking a day off from muscle-building activities between each weight-training session
Frequently Ask Questions
Question 1 – How To Reduce Diabetes Naturally ?
Answer – Diabetes (type 2 diabetes), regular exercise can help control your blood sugar and weight. It may also help reduce the risk of heart attack and stroke, reduce cardiovascular risk factors, and promote overall health and wellness.
Question 2 What Are The Best Exercises For Diabetes ?
Answer – Calisthenics ,Weight Lifting, Climb Stairs ,Tai Chi , Swimming , Strength Training Are The Best Exercises That Can Help You To Control Diabetes And It May Also Helps To Control Your Blood Sugar Level .
Question 3 – Is Drinking Water Can Reduce Sugar Level ?
Answer – Drinking water can help lower blood sugar levels by diluting the amount of glucose (sugar) in your bloodstream? Drinking plenty of water can lower blood sugar levels, as this indirectly reduces insulin resistance and helps reduce hunger.