9 best exercise for diabetes!!!

Hi, today we will be discussing about the exercise that a diabetic person can do to ensure that his/her blood sugar level are in control.

In a recent article we have discussed about how to manage diabetes if you have not read that you might have a look at (https://diabetesexperienceindia.blogspot.com/2020/05/15-common-mistakes-everyone-makes-in.html). As discussed insulin(next article will be on how to manage insulin),diet discussed here (https://diabetesexperienceindia.blogspot.com/2020/05/understand-diet-for-diabetes-before-you.html) , and physical exercise are the three major factor responsible for you sugar level to be in control .If you are able to have control over all the three parameter than the diabetes will surely not be a hurdle for you.

So lets begin the today discussion by when and how much exercise a diabetic should do.

Before doing physical activities there are certain things to keep in mind which are as follow:

It is often said that exercise helps you burn extra sugar in your body and that it can make your body more sensitive to insulin, and it’s true! Exercise can also bust stress and boost your mood and overall health.

Exercise Safely

Things you should definitely keep in mind while doing any physical activities are:

1.   Get your doctor’s advice before starting an exercise program.

2.    Carry at least 15 grams of a fast-acting carbohydrate in case of low blood sugar. It might be a half-cup of fruit juice or glucose tablets or gels that equal 15 grams.

3.    Wear well-fitting shoes that are for the activity you’re doing, and choose athletic polyester socks. They dry quicker and cause less friction than all-cotton socks.

4.    Inspect your feet before and after exercise. Check for blisters or sores.

5.    Drink plenty of fluid before, during, and after exercise.

6.    Wear a medical ID bracelet or carry a medical ID in your pocket which should clearly state that you are a diabetic person.

7.    Check your blood sugar level before and after exercise to make sure it’s in your target range. Consult doctor to know what it should be before you start exercising. This is very important if you take insulin. After an intense workout or exercising for a long time, you may want to eat something with at least 15 grams of carbohydrates within 2 hours. This will help you avoid low blood sugar.

8.    If you become shaky, anxious, or more sweaty than usual, or feel a change in your heartbeat, stop exercising right away and check your blood sugar. If it is low, follow your doctor’s advice about how to treat it.

9.    Always warm up for 5 to 10 minutes at the start of your workout. For instance, walk or bike slowly. Do 5 to 10 minutes of cool-down and gentle stretching at the end.

Now have a look at the various physical activities you can do.

 

1. Walking

One of the best exercise which is also friendly for pocket. Avoid taking taxies for the nearby location. Don’t go for two wheeler but walk to the market place. By doing so you are saving environment by reducing pollution and also your sugar level are in control.

You don’t need a gym membership for it. Just tie up your laces and you are fit to go. Wear shoes that are comfortable and are of the exact size. Walking can help people with diabetes lower their blood sugar levels and lose weight.

Walking daily for just 30 minutes a day can be a great exercise,which doesnot requires any equipment and investment.

2. Cycling

Avoid taking taxies for the nearby location and take cycle with you. Don’t go for two wheeler but cycle to the market place. By doing so you are saving environment by reducing pollution and also your sugar level are in control.

If you have lower joint pain, consider choosing low-impact exercise. Cycling, for example, can help you meet your fitness goals while minimizing strain on your joints.

3. Swimming

Aquatic activities are one of the best joint-friendly exercise option. Like , swimming, water aerobics, aqua jogging, and other aquatic activities can give your heart, lungs, and muscles a workout, while putting little stress on your joints.

Swimming stretches and relaxes your muscles and doesn’t put pressure on your joints, which is great for people with diabetes. It  improves cholesterol levels, burns calories and lowers stress levels. To get the most benefit from swimming, it is recommend that you should swim at least three times a week for at least ten minutes and gradually increase the length of the workout. Make sure to have a snack and monitor blood sugars.

4. Yoga

It is found that yoga (both asanas and meditation) is a great option for helping to fight diabetes. It reduce high blood sugar levels and help blood glucose control. In addition, yoga helps to control stress, which also helps to decrease elevated blood sugar levels. Asanas and meditation is an easy and economical way to help fight diabetes. Not only does it aid in glycaemic control, but it also improves the overall quality of life. Furthermore, yoga helps reduce the risk of cardiovascular diseases, which may then reduce insulin resistance syndrome. Insulin resistance syndrome means that your body is not responding to the insulin that it naturally makes, which causes an increase in blood sugar level. This can then result in type 2 diabetes. The idea is to help regulate stress hormones, as this will help with both blood pressure and blood glucose levels.

I will also be uploading a article on which yoga asanas are most beneficial for the diabetic person. So make sure you follow https://diabetesexperienceindia.blogspot.com/

5. Pranayama

Pranayama is the practice of controlling the breath, which is the supply of our prana (life force). In Sanskrit, it translates to the extension of the prana (life force), or, breath control. Pranayama originated in India as a yogic discipline to help with concentration. There are various forms of pranayama, each of which works on cleansing, calming or relaxing the body and the mind in different ways.

Pranayama is highly beneficial in treating stress-related disorders as well as controlling glycaemic levels and overall quality of life.

 

6. Aerobic dance

You can sign up for an aerobic dance or other fitness class that might help you to meet your exercise goals. For example, Zumba is a fitness program that combines dance and aerobic movements for a fast-paced workout.

7. Weightlifting

Weightlifting and other strengthening activities help build your muscle mass, which can increase the number of calories you burn each day. Strength training may also help improve your blood sugar control.

If you want to incorporate weightlifting into your weekly exercise routine, you can use weight machines, free weights, or even heavy household objects, such as canned goods or water bottles.

To learn how to lift weights safely and effectively, consider joining a weightlifting class or asking a professional fitness trainer for guidance.

8. Resistance band exercises

Weights aren’t the only tool that you can use to strengthen your muscles. You can also perform a wide variety of strengthening activities with resistance bands.

To learn how to incorporate them into your workouts, speak with a professional trainer, take a resistance band class, or watch a resistance band workout video.

In addition to increasing your strength, exercising with resistance bands may provide modest benefits to your blood sugar control.

9.Calisthenics

In calisthenics, you use your own body weight to strengthen your muscles. Common calisthenic exercises include pushups, pullups, squats, lunges, and abdominal crunches.

Whether you choose to strengthen your muscles with weights, resistance bands, or your own body weight, try to work out every major muscle group in your body.

To give your body time to recover, take a day off from muscle-strengthening activities between each session of strength training.

In this article I have discussed about the physical activities that a diabetic person should do to keep his sugar level in control.

 

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