Exercising regularly is a great way to stay healthy and strong. By doing physical activities as simple as walking and light exercising can help in managing chronic illnesses such as diabetes. In fact, if you regularly perform a basic workout at home, you can reduce your risk of diabetes in the long run.
If you or any of your loved ones has diabetes or is more prone to diabetes, it is time to start a diabetes workout. To help you with this journey, we have gathered some of the best exercises for both Type 1 and Type 2 Diabetes. Keep reading to know more:
Exercises For Type 1 Diabetes
Also known as insulin-dependent diabetes, Types 1 diabetes occurs when the pancreas produces very little or no insulin. The risk factors of Type 1 diabetes include genetics, types of viruses, and age. While you cannot do anything about these factors, you can control your blood sugar level to prevent any complications. A type 1 diabetes exercise can help you in that.
Regular exercise for diabetes can also improve your overall health and help you in controlling the symptoms of this disease. If you have been looking for diabetics exercise routine, here are some of the best and easiest exercises you can start from today:
Aerobic exercises such as running have been considered the best exercise for diabetes. It helps in improving the body’s sensitivity to insulin. In simple words, running helps in reducing the body’s need for insulin by passively allowing glucose into cells.
This is also one reason why it is also a good exercise for type 2 diabetes too. If you are not a runner, start by jogging around a block and then you can increase the pace and distance over time.
This is another aerobic activity that increases your heart rate and is also easy on your joints. Along with Type 1 diabetes, you can also try this exercise for diabetic patient with diabetic peripheral neuropathy (DPN). Before going swimming, don’t forget to wear an insulin pump.
High-intensity Interval Training or HIIT is a type of workout that involved short bursts of activity with short recovery periods. Some of the popular HIIT exercises are jump squats, jumping jacks, etc. This exercise for diabetic patients is again good for both Type 1 and Type 2 diabetes.
Exercises For Type 2 Diabetes
Type 2 diabetes is also a chronic health condition in which the body doesn’t react to insulin and later produces little insulin. Unlike Type 1 diabetes, the risk factors of Type 2 diabetes include an unhealthy diet with high sugar and fat. High alcohol consumption and age also play a role in increasing your risk to type 2 diabetes. This is why diabetics exercise become much more important in treating and controlling this type of diabetes.
Below is a list of exercise for diabetes you can start:
If you cannot go to the gym or any nearby park to do exercise for diabetes, try walking. You can do this simple exercise for diabetes at home. Walk around the block or the street for at least 30-minute for five days a week. If you can shift to brisk walking, then it is even better. Walking is also a good weight loss exercise. You can also try this exercise for type 2 diabetes for lowering stress and improve your mood.
According to a recent study, Pilates can improve blood sugar levels and thus help with Type 2 diabetes. And since you do not need any special equipment for Pilates, you can also do this exercise for diabetes at home. If you are a beginner, sign up at the local Pilates studio or watch online videos or books to learn the best exercise for diabetes.
Yoga is an ancient method of wellness that offer a wide range of benefits to your body. It can improve your blood pressure, blood sugar level, lose weight, and also control cholesterol levels. In short, it can definitely qualify as good physical exercise for diabetes.
Moreover, yoga also helps in lowering stress, improves sleep, and improves your body posture to upgrade your way of living. To start yoga as an exercise for diabetes, you can learn the techniques from a yoga expert or just enrol in online yoga classes.
Some other effective physical activities you can use as both type and type 2 diabetes are:
- Weight lifting
Benefits of Diabetes Workout
Read about the best exercises for diabetes? Well, here are some benefits to help you understand why exactly exercise is important and how does it help your body both physically and mentally:
- Exercise for diabetes helps the body in using insulin better by increasing insulin sensitivity.
- It also helps in maintaining blood pressure as unbalanced blood pressure can result in complications in a diabetic patient.
- It improves sleep and calms down the mind.
- It helps in losing weight which again lowers diabetes complications.
- It boosts joint flexibility and improves body posture.
- It also reduces the risk of cardiovascular diseases by controlling cholesterol levels.
- It also helps in improving digestion.
Things To Keep In Mind Before Starting Diabetes Workout
Whether you are starting type 1 diabetes exercise or type 2 exercise, you have to keep a few things in mind to ensure you are ready for the workout. These things include:
- Always consult your doctor before beginning any exercise for diabetes, especially if you have never performed it before. They will help you know how long should you do the exercise or what exercise is the best.
- Do not push your body too far as it can lead to injury or complications.
- Exercise for diabetes doesn’t work in isolation. You should always complement it with a healthy and balanced diet filled with nutrients and fibre.
- Always perform a warmup even when you are doing a diabetes exercise at home to ensure your body is ready for physical activity.
- Don’t jump to the advanced level of HIIT workouts or strength training if you are a beginner.
- If you are doing diabetes exercise at home, get comfortable clothes, shoes, and stay hydrated to ensure a good workout session.