Essential Workouts to Control Diabetes

Diabetes can be a slow poison if you do not work out and maintain a proper diet plan. As a most prevalent ailment, diabetes has been the single most significant cause of fatalities. Even pediatric diabetes is common these days, which affects kids as early as the newborn stage. As an essential step to control and contain the blood sugar levels and prevent them from turning into complications from diabetes, we recommend a proper diabetes diet plan along with diabetes workouts.

Type 2 diabetes exercises are not very different from the fitness plan of an average person; you just need to gear up with some small changes to keep your weight balanced. Obesity and diabetes cannot go hand in hand; one must give in, so keep your body mass index within normal limits when you have diabetes. 

Best Exercises for Diabetes:

As a person with diabetes, you must understand one of the most important points: you are not alone. There are millions of people like you who are fighting this condition. And the more strong-willed you are, the better it becomes to proceed with your diabetes exercise routine. Check out some of the most effective types of diabetes exercises: 

1. Brisk Walking

Walking is the most prescribed activity for people with type 2 diabetes. It raises the heart rate and is an essential aerobic exercise. A brisk walk or even just a regular walk benefits people with diabetes.

Walking for half an hour daily can enrich and keep you fit. All you need is a good pair of shoes. Track your step count with a pedometer or smartwatch and continue progress day by day.  

2. Strength Training with Weights

Weight training is also a very effective exercise for diabetes. Weights help build muscle mass and are essential for people with type 2 diabetes. Muscle mass helps maintain blood sugar levels in our body.

A diabetic weight management plan must have weight training at least three times a week. 

3. Yoga

Yoga is a most effective exercise for many health ailments. People worldwide are stunned by how this ancient Indian exercise can heal and nurture our health and wellness. Yoga helps maintain body fat, balance insulin levels, fight insulin resistance, and improve nerve functions.

Yoga is also an excellent diabetic stress reducer. When we are stressed, our blood sugar levels go high. So, practicing yoga a few times a week is a much-needed exercise for diabetes. 

4. Swimming

Swimming is also an excellent aerobic exercise that flexes every muscle. It does not put pressure on your joints and is thus accessible for people with joint problems. Diabetes can reduce blood flow across small blood vessels, causing numbness in the feet. Therefore, swimming is safer for people with diabetes.

5. Cycling

Cycling can be an intense and rigorous workout for people with diabetes. It strengthens your heart and improves your lungs. A stationary bike is more beneficial for people with diabetes, as you can continue your daily bike riding regardless of inclement weather or timing issues. Bike riding improves blood flow in our feet and helps burn many calories, thus managing a healthy body mass index, which is essential for people with diabetes. 

Exercise Tips for People with Diabetes:

Exercise tips for people with diabetes are straightforward and effective. Whatever effort you put into your body will yield positive results. Overcome hesitation and exercise, as it’s one of the best diabetes management methods. Here are some helpful exercise tips for those with diabetes: 

1. Start at Your Own Pace: Begin your fitness journey slowly by incorporating light exercises into your routine. Gradually increase the intensity and duration as your comfort and endurance improve. It is essential to listen to your body and not rush into strenuous activities.
2. Incorporate Short Workouts: Kick off with quick, simple workout sessions, such as 10-minute walks or stretches. Aim to add more time to your workouts each day or week, steadily building up to longer, more engaging exercise routines.
3. Engage Your Whole Body: When working out, forget to tone a specific body part and begin focusing on your entire body. Include activities like walking, swimming, or cycling, and try to be more active throughout the day by standing instead of sitting whenever possible.
4. Choose Walking Over Transportation: When possible, walk instead of using cars, buses, or elevators. This minor change in your daily routine can significantly boost your physical activity levels and contribute to better diabetes management.
5. Use a Fitness Tracker: Invest in a reliable pedometer or smartwatch to monitor your daily steps, heart rate, and progress. Tracking your activity can provide motivation and help you set and achieve your fitness goal more effectively.
6. Join Support Groups: Join a diabetes group to help you understand your situation better and get a constant dose of motivation and guidance through this journey. These groups can also provide a lot of help and moral support.
7. Exercise with a Friend: Working out alone can be challenging and distracting, but your chances of skipping a workout are minimal if you have a friend scheduled to workout with you. Also, make a schedule for the week in advance so you never miss your workouts for diabetes.
8. Set Achievable Goals: Establish realistic and attainable fitness objectives that suit your lifestyle and physical capabilities. Reaching these goals can boost confidence and encourage you to continue progressing.
9. Enroll in Specialized Classes: Join a workout class, especially for people with diabetes. It will help you gain better insights into your progress in controlling your blood sugar levels.
10. Maintain a Positive Mindset: The most important virtue is to stay optimistic. A positive attitude toward your diabetes fitness plan will help you stay focused. 

Conclusion

Staying active and managing your diabetes depend on including the correct workouts in your daily routine. Exercises that help control blood sugar levels, strengthen the heart, promote cardiovascular health, and increase general well-being include yoga, swimming, weight training, and brisk walking.

Always begin slowly, make reasonable goals, and continue your exercise regimen consistently. Frequent exercise improves your energy and quality of life in addition to helping control diabetes. Before starting any new exercise program, be sure it should be customized to meet your specific needs by speaking with your healthcare physician. Continue being active and healthy!

• Nov 2017
  Written by Minu Manisha
• Sep 2024
  Edited by Ankita