After carrying out a Diabetes Test and getting your diagnosis. The next step is to carry out steps to manage your condition. Exercising regularly helps in the management of blood sugar levels and weight. It also reduces the risk of heart attack and stroke, reduces cardiovascular risk factors, and promotes overall health and well-being.
Carrying out exercise can also help prevent the development of diabetes in people who have prediabetes.
In case you consider starting an exercise program, you need to consult a doctor first to make sure there are no restrictions or special precautions. You need to gradually build up to your personal goal.
The advantages of working out are independent of weight loss. However, compliance with an exercise program has to be consistent to see lasting results.
Here are some exercises a diabetic person can carry out.
- Taking a walk
All you need is a supportive pair of shoes and a safe place to walk to start taking a walk today. You can meet your recommended minimum target for aerobic fitness by taking a brisk 30-minute or more walk five days every week.
A journal written in 2021 asserted that walking helps people with type 2 diabetes lower their blood pressure and HbA1c levels and helps reduce body mass index.
Doing aerobic dance or other fitness classes might also help you meet your exercise goals. Zumba is an example of a fitness program that combines dance and aerobic movements for a fast-paced workout.
Swimming, water aerobics, aqua jogging, and other forms of aquatic sports can give your heart, lungs, and muscles a workout while putting little stress on your joints.
Like land-based sports, aquatic exercise can help lower blood sugar levels
- Group Sport
If you need to motivate yourself to exercise, join a recreational sports group. You not only get the opportunity to socialize with teammates but the commitment you make to them might help you find the motivation you need to show up each week.
Some recreational sports offer a good aerobic workout. Consider trying basketball, soccer, softball, tennis played in pairs or ultimate frisbee.
Most people with type 2 diabetes have arthritis. These two conditions have one factor in common, obesity.
If you have lower joint pain, consider choosing low-impact pact exercise. Cycling, for instance, helps in meeting your fitness goals while minimizing strain on your joints.
Yoga helps people with type 2 diabetes manage their blood sugar, cholesterol levels, and weight. It also helps to lower your blood pressure, boost the quality of your sleep, and improve your mood in general.
When you sign up for a class at a local studio or gym, a trained professional can help you learn how to move from one pose to another, using the proper posture and breathing technique.
You carry out calisthenics, you use your body weight to strengthen your muscles. Calisthenic exercises include push-ups, pullups, squats, lunges, and abdominal crunches.
If you want to strengthen your muscles with weights, resistance bands, or just your body weight, ensure you work out every major muscle group in your body.
To give your body time to recover, experts propose that you take a day off from muscle-strengthening activities between each session of strength training.
Like other strengthening activities, weightlifting helps to build muscle mass, which can increase the number of calories you burn each day. According to ADA, engaging in strength training may also help improve your blood sugar control. If you want to incorporate weightlifting into your weekly exercise routine, make machines, free weights, or even heavy household objects, like canned goods or water bottles.
To learn how to lift weights safely consider joining a weightlifting class or ask a professional fitness trainer for guidance.
Inasmuch as it is important to exercise, the exercises you may need to avoid if you have diabetes will depend on any complications you are experiencing as a result of your condition.
People with high blood pressure should avoid strenuous activity and heavy lifting.