How often do you exercise? Well, if you are like the majority of the Americans most likely your answer will be no. The same is true even to people living with diabetes. If studies are anything to go by then only 39 percent of people who have type 2 diabetes get enough exercise, this is a shame considering the fact that in other countries the average percentage is 58%. This is so unfortunate since exercise helps in maintaining controlled blood sugar levels as well as reducing insulin resistance in the body.
It is impossible to ignore the numerous health benefits of exciting. It helps in weight loss as well as improving your body balance. For people living with type 2 diabetes, this is particularly important since most of them are at the risk of being obese. If you value your health then you will exercise regularly and especially if you have already been diagnosed with diabetes and you are over 40yrs. Make it a routine to exercise often, recommendable no less than 2-3 days in a week. The exercise doesn’t have to be lifting deadweights. It can be a simple exercise such as trying to balance with one leg or even practicing some simple Taichi. Core and lower body resistance exercise should be the priority.
We have a prepared a list of the top 6 routine exercise that you can incorporate into your routine. However, it is important to ensure that you first consult with your doctor before beginning the routine exercise. Also start slow then gradually increase the intensity paying attention to how your body responds to the exercise.
Yes, a simple walk will help you control your blood sugar levels. What do you need to get started? Well, it’s very simple; get yourself some comfortable pair of shoes and a fun place to walk. To your amazement, walking is the most recommended exercise for people living with diabetes and especially type 2. Walk at a pace that that will raise your heart rate in a similar way as the aerobic exercise does. Do this doe at least 3 days every week for not less than 150 minutes. As a matter of fact, the leading diabetes control associations recommend that as a diabetic, you should not go for more than two days without aerobic exercise.
- Tai Chi
Tai Chi is native Chinese and Japanese. This exercise involves slow movements that help the body relax. The average time of a Tai Chi exercise is approximately 30minutes. Recently, a study confirmed that this exercise is appropriate and recommendable even for people living with type 2 diabetes. Basically, Tai Chi helps in improving the body fitness and managing stress. Most diabetics suffer from nerve damage, Tai Chi helps reduce this risk. With Tai Chi exercises you will also improve your which is crucial. Even if you don’t make Tai Chi your daily routine exercise, ensure that you incorporate an exercise that will help improve your balance.
- Weight training
Weight training has numerous health benefits not only to the diabetic but to everyone. Weight training helps in reducing fat in the body by building muscles. If you build muscle mass this means that you will be in a position to control your blood sugar levels. Weight training helps build resistance and you should ensure that you exercise no less than twice every week. Ideally, you should exercise 3 times in a week but always ensure you schedule a day to rest in between the workouts. Workout with a plan and ensure that you the exercise focus on the major muscles in the body.
A handful of studies have confirmed that yoga has numerous health benefits for the diabetic. Yoga helps in reducing saturated fats in the body, reducing boy cells insulin resistance and improving the sensitivity and function of the nerves to people living with type 2 diabetes. Similar to Tai Chi, you will also be in a position to manage your stress levels through a regular yoga routine. As Colberg- Ochs states: when the stress levels are high so will your blood sugar level be.
The good thing is with yoga is that too much of it doesn’t hurt. In fact, the more you take yoga exercises the much better you will get. A study published in 207 showed that regular yoga exercises help in lowing stress and depression symptoms in people living with type 2 diabetes. However, for diabetic people who are obese, it is recommended that you exercise with moderation for effective results.
Swimming is not only a sport that has earned its position in the world of sports but it is also an aerobic exercise recommended for people living with type 2 diabetes. Unlike another aerobic exercise, swimming doesn’t put much pressure on the joints. Unlike jogging, walking or running, swimming is less harsh on your feet. This is particularly important especially given the fact that most diabetics lose sensation in their feet due to the small blood vessels that are more often covered with fats. Under all cost, people with diabetes should avoid any form of injury in their joints since it will heal slowly and can be prone to infections. Use special swimming shoes to avoid slipping or injuring your feet.
- Stationary Bicycling
Stationary bicycling is yet another aerobic exercise that helps make your lungs and heart stronger. The good with this exercise is that you can do it indoors irrespective of the weather; also you don’t have to worry about getting a flat tire or even falling over and injuring yourself. Stationary bicycling helps improve the flow of blood in the legs which is critical for the diabetic. You will also burn calories and in the process manage your weight.
Do what makes you happy
The key to good exercise is doing something that you love. Any type of exercise as long as it is doesn’t exact too much pressure on the joints is good for the diabetic. For you to be consistent in the exercise it has to be something that you enjoy doing.