7 exercises that can improve diabetes
Regular exercise is crucial for managing diabetes. Engaging in physical activity helps manage blood glucose levels and maintain a healthy weight.
New Delhi,UPDATED: Aug 3, 2023 15:58 IST
Regular cycling can help meet fitness goals while minimising strain on the joints. (Photo courtesy: Getty)
By Daphne Clarance: Regular exercise is crucial for managing diabetes. Experts recommend at least 150 minutes of moderate-intensity aerobic exercise per week, which can improve insulin sensitivity and lower blood sugar levels.
Diabetes, or rather type 2 diabetes, is a lifestyle disorder that can be managed by making certain modifications.
It's important to monitor blood sugar levels before, during, and after exercise, especially for those on insulin.
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Additionally, individuals with diabetes should be mindful of potential complications and adjust their exercise routines accordingly.
Engaging in physical activity helps manage blood glucose levels, maintain a healthy weight, and reduce the risk of heart disease and nerve damage.
A study published in the journal Diabetes Care found that people with type 2 diabetes who did aerobic exercise for 30 minutes, 5 days a week, for 12 weeks, had significantly improved blood sugar control.
Cycling: Cycling is a low-impact exercise that is beneficial for those with joint pain, a common issue among people with diabetes. Regular cycling can help meet fitness goals while minimising strain on the joints.
Tai Chi: A study published in the journal Diabetes Care found that tai chi is an effective way to improve blood sugar control in people with type 2 diabetes.
Swimming: Aquatic activities like swimming provide a joint-friendly exercise option. They give your heart, lungs, and muscles a workout, while putting little stress on your joints. Studies have shown that aquatic exercise can help lower blood sugar levels.
Aerobic dance: Fitness programs that combine dance and aerobic movements, like Zumba, can provide a fast-paced workout. These classes can motivate individuals to exercise regularly, improve their aerobic fitness, and aid in weight loss.
Weightlifting: Building muscle mass through weightlifting can increase the number of calories you burn each day. Strength training may also help improve blood sugar control.
Calisthenics: Calisthenics uses your own body weight to strengthen your muscles. Common exercises include pushups, pullups, squats, lunges, and abdominal crunches.
Yoga: Yoga can help manage blood sugar, cholesterol levels, and weight. It might also help lower your blood pressure, improve the quality of your sleep, and boost your mood.
A review of studies published in the journal Cochrane Database of Systematic Reviews found that yoga is an effective way to improve blood sugar control in people with type 2 diabetes.
