Exercising regularly helps control blood sugar levels and prevent the development of diabetes. “Madam.net” reviews the 10 best exercises for diabetics in the following report:
Top 10 exercises for diabetics
In addition to its role in controlling blood sugar levels, losing weight and preventing the development of diabetes, regular exercise helps reduce the risk of heart attacks and strokes, reduce cardiovascular disease risk factors, and enhance overall health. The American Diabetes Association (ADA) encourages people to get at least 150 minutes of moderate to vigorous aerobic activity per week.
According to the ADA, in the absence of a contraindication, such as moderate to severe retinopathy, for example, it is also important to do at least two sessions of strength training each week.
10 exercises for diabetics
Here are the 10 best exercises for diabetics:
1. Walking
Walking can help people with type 2 diabetes lower blood sugar levels and lose weight.
2. Cycling
Nearly half of people with type 2 diabetes have arthritis.
Diabetic neuropathy, a condition that occurs when nerves are damaged, can cause joint pain in people with type 2 diabetes.
If you suffer from lower joint pain, opt for low-impact exercises. Cycling can help you achieve your fitness goals while reducing stress on your joints.
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3. Swimming
Swimming and other water aerobics work your heart, lungs and muscles, while putting less stress on your joints. Water exercise also lowers blood sugar levels, just as exercise done on hard land.
4. Team sports
If you find it difficult to motivate yourself to exercise, joining a recreational sports team may help. Socializing with and commitment to your teammates can be the motivation you need to show up each week. You can try basketball, soccer or tennis.
5. Dance
For example, Zumba is a fitness program that combines dance moves and aerobic movements for a fast-paced workout. Women with type 2 diabetes are excited to exercise after participating in Zumba classes for 16 weeks.
6. Weightlifting
Weight lifting and other strengthening activities help build muscle mass, which can increase the number of calories your body burns each day.
7. Resistance exercises
You can perform a variety of strengthening activities with weights or resistance bands.
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8. Gymnastics exercises
Common gymnastic exercises include push-ups, pull-ups, squats, lunges, and abdominal crunches.
Whether you choose to strengthen your muscles with weights, resistance bands, or body weights, try to work every major muscle group in your body.
9. Pilates
Pilates is a popular fitness program designed to improve core strength, coordination, and balance. Helps improve blood sugar control.
10. Yoga
Yoga can help people with type 2 diabetes manage their blood sugar, cholesterol levels, and weight. It may also help lower blood pressure, improve sleep quality, and boost mood.
A note from “Madam.net”: If you suffer from a certain disease or take certain medications, it is recommended to consult a doctor before doing some exercise.
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