Being diagnosed with diabetes is a scary time in your life. If you have type 2, you want to fix the problems that have caused this disease, which means changing your diet and adopting an exercise plan. However, you may be wondering what the best exercises for diabetes are and how you can start such a program without further compromising your health.
Fortunately, there are many things that a person with diabetes can do without problems. The benefits of doing the right exercises for diabetes can help the condition go into remission. Therefore, it would be helpful to choose your exercise routine wisely, as not all workouts are the same or suitable for a person with health problems.
How much exercise do you need? Well, according to the National Institutes of Health, a person with diabetes should get about 150 minutes of activity per week. If you break that down into daily goals, it’s about 20 minutes.
The goal is to never spend more than two days without doing any activity. By developing a routine, you can quickly control this disease.
Considerations before starting an exercise routine
You are excited and ready to start your exercise program. You are eating healthier and now you want to try to lose some weight and increase your ability to produce insulin. While it sounds like a good plan, there are a few things to consider.
First, if you don’t have enough insulin in your body when you start your workout, it can cause your blood sugar level to spike even more. Anyone with a glucose level of 250 to 300 mg / dl should not do any activity until this number is more controlled. Another thing to keep in mind is that while you exercise, your body will release hormones, such as adrenaline, which can cause a temporary increase in blood pressure. your glucose levels.
If at any point during your workout you feel weak, confused, or your body is shaking, then you should stop. If your blood sugar levels drop below 70 mg / dl, then it is not safe for you to exercise. Low blood sugar can be dangerous when combined with methods that can help lower it even more.
Choosing the right activities for diabetics
So what are the best exercises for diabetes? You may be surprised at the workouts that will help you with your body and your illness. Here are the top ten activities recommended by doctors for people with diabetes.
When dealing with type 2 diabetesIt is a common place to find obesity at the crux. Swimming relieves pressure on aching joints that might not otherwise be able to move. Using a relaxing pool for exercise is a great way to work your entire body without severe pain.
This joint-friendly option not only helps lower glucose levels, it also helps strengthen the heart, muscles, and lungs.
Oh the places your feet will take you in life! Ever thought about starting a walking regimen? Walking is less damaging to your joints than running, and it’s something everyone can do. You can choose the pace and how far you go.
Plus, when you hike with friends or family, you’ll have the company that doesn’t even feel like a workout. You can walk on the beach, in a park, or even around your house. The options are limitless when it comes to walking, but it is notably one of the best exercises for diabetes.
What genre of music do you prefer? Do you like to dance to country music, or do you choose to show off your best moves to the beat of hip-hop? Whatever your preference doesn’t matter, dancing will help you reach your glucose control goals.
According to Captain Calculator, you can burn up to 300-800 calories in one hour of keeping up. If you are limited by weight or mobility, you can use a chair and incorporate it into your routine. Dancing is one of the best exercises for diabetes because it’s fun and it doesn’t feel like a workout.
Yoga has received a lot of attention in the last decade. This ancient practice combines the center of mind, body and spirit through gentle poses and movements. The wonderful thing about yoga is that many different styles can be adapted to suit your needs.
Fortunately, you probably won’t break a sweat, but still, the rewards of this exercise are hard to ignore. Anyway, doesn’t weight loss start first in the mind? So using an activity that helps you focus is a great place to start.
5. Tai Chi
This oriental art uses gradual and efficient body movements to relax the joints and muscles and relax the mind. Using Tai Chi it is an effective way to control blood sugar, as it improves stamina, strength and mental health.
Do you remember how much you liked riding your bike as a child? Well, studies show that getting back on your cycle can help you manage your diabetes. Now there are cycling centers with stationary bikes that can help you walk to better health.
According to the Arthritis FoundationAlmost half of the people who have diabetes have arthritic disease. This is most likely due to being overweight. Cycling is low impact, which means it won’t hurt your joints or muscles as much.
If you want to reach your fitness goals, improve your glucose levels, and lose some weight, you can use cycling as a gold standard.
It is always good to build muscle mass to burn more calories and control glucose. You can use kettlebells, free weights, or machines to help you achieve your goals. You don’t need to go out and buy any expensive equipment if you don’t have it on hand as you can use canned goods or even water bottles to lift.
You must learn to lift weights safely as you can damage your joints if you do it the wrong way. A class or two is a great option to try different methods and get guidance on the strategies that work best for you and your situation.
8. Resistance bands
If weights are too much for you at this stage in your life, you might consider resistance bands. Resistance bands they’re great because it’s a low-impact way to get a good workout. It is one of the best exercises for diabetes, especially for those who are overweight and have joint pain that makes movement difficult.
With these unique bands, you can sit on your sofa or a comfortable chair and get a good workout.
The wonderful thing about this type of exercise is that it uses your body weight to build strength. The most common movements in this category are squats, lunges, push-ups, and sit-ups. Since these muscle-strengthening activities are challenging when you’re just starting out, you may want to leave a day between your workouts to allow your body to adjust.
Pilates became popular in the last two decades as it improves the inner core and improves balance and coordination. According to the National Institutes of Health, studies show that it also improves blood glucose control in women based on a 12-week review.
Many online tutorials can show you what to do and allow you to work alongside professionals. Or maybe you want to take a class in your area and team up with others struggling with diabetes and being overweight.
The first place to start when considering training is to speak with your medical provider. You need to make sure your glucose levels are in a safe place for any exercise routine. Second, you must select a training plan that is suitable for your body and its needs.
Sounds good to do an hour of lifting weights every day as it is one of the best exercises for diabetes, but not everyone can do it. You need to start small and do things that do not cause you a lot of pain. A great place to start is with something like resistance bands and then incorporate some dancing.
Both workouts can be done using a chair for comfort when needed, and you don’t have to strain your muscles or joints. The important thing about exercising with diabetes is knowing when to listen to your body. If at any time you feel dizzy, lightheaded, or short of breath, you should stop.
While it’s great to choose great diabetes exercises that strengthen your core and lower those glucose levels, you need to make sure it’s done the healthy way. You can control your blood sugar levels and it only takes a little effort to do so.