The 5 Best Exercises for Diabetics
Weight management is especially important if you have diabetes. Below are 5 easy exercises for diabetics to help you get in shape and stay healthy!
Suffering from type 2 Diabetes takes a toll on your body. Most people who have to deal with this condition find it hard to keep their weight at a healthy level. While it is very important to watch what you are eating, getting regular exercise makes weight management easier – and it also helps with other complications of diabetes such as problems with blood circulation.
However, with a condition like diabetes, not all types of exercise are a good idea. Below you’ll find five suitable exercises for diabetics that can help you shed the pounds and keep them off, which may help you keep your diabetes under control:
1.) Walking (It’s easy and FREE!)
The easiest and cheapest exercise option is walking. All you truly need is a bit of time and a good pair of shoes. You can walk anywhere – indoors, outdoors, on the beach, while shopping at the mall, walking your dog around the park, etc.
If you’re close enough, you can even walk to and from work – your exercise will be all done by the time you get home! Walking for 150 minutes each week can do wonders for the body – especially for people suffering from diabetes. That is only two and a half hours and can be broken up daily into small segments to fit your schedule. Walk for half an hour five times a week, or 10 minutes in the morning and evening daily – whatever works for you.
2.) The Ancient Art of Tai Chi
Not a lot of people are aware of the benefits of Tai Chi. Some people associate it with a more intense form of martial arts like karate or taekwondo. However, this ancient Chinese form of exercise is a much gentler form of exercise, so it is a great means of physical activity especially for those who are limited by Type 2 diabetes.
The slow and relaxed movements of Tai Chi can reduce stress, which in turn can lower cortisol levels. Some studies have found that it can regulate blood sugar and reduce nerve damage as well.
Tai Chi is also easy on your joints, and it can be done anywhere – no special equipment needed!
3.) Weight Training
Building muscle mass is important for regulating your blood sugar, and weight training and other resistance exercises are the best way to increase your muscle mass. Start slow, especially if you are at a low fitness level, but do make it a regular part of your fitness plan.
Alternate weight training with less strenuous activities like walking and Tai Chi and you’ve got yourself a fitness regimen that will keep your body strong and healthy for years to come!
4.) Slow and Steady With Yoga
When you think of yoga, you may picture yogis with perfect bodies in impossible-looking poses. However, yoga is a form of exercise that is friendly to all fitness levels. And, similar to Tai Chi, aside from obvious weight loss benefits, yoga helps you manage the effects of stress.
Stress tends to increase cortisol, which spikes blood sugar levels. By practicing yoga on a regular basis, it is easier to keep your glucose levels where they should be.
5.) Swimming for Exercise
Swimming is more than just a fun summertime activity – it’s actually one of the best ways for diabetics to manage their weight.
Unlike with walking and jogging, swimming doesn’t put any pressure on your joints. And because of the support from the water, swimming is easier on the feet than walking or jogging. If you are very heavy, you may find that swimming leads to less muscle and joint pain than other types of workouts.
Best of all, most of these exercises for diabetics can be done either at home, or outside in the fresh air! Try a few to see what works best for you, and once you find a couple that you enjoy, make it a point to do one of these every day. Your health (and your waistline) will thank you!