If you have type 2 diabetes or been newly diagnosed, we understand that the prospects of diving into workout routine may be intimidating and thereby suggest you exercising safe and easy till the time you build it in your routine, along with diet and medication, exercise will help you lower blood sugar and lose weight.
Given below are 6 ways you can incorporate physical activity in your lifestyle, consult your doctor and start slow, diabetics who exerciser regularly are known to have greater control over their condition and have fewer chances of developing heart complications. Overtime you can go and increase the intensity and the length of your exercise regime.
This is the easiest form of physical activity that can be performed effortlessly, all you need is a good pair of shoes and somewhere to go to.
Walking dramatically boosts energy levels, fights fat and protects your heart thereby being the lifesaver for people with type 2 diabetes.
2. TAI CHI:
Tai Chi is a series of flowing movements and poses, curated in a way that helps in controlling diabetes. It helps in building strength, reduce stress, lose weight and find balance in your life.
Tai chi is an excellent choice for type 2 diabetes as it improves balance and may reduce nerve damage, a common diabetic complication.
3. WEIGHT TRAINING:
Weight training is not just for people with diabetes but for everyone. It helps in building muscle mass which further aids in maintaining the blood sugar levels. As lean body mass increases, greater amounts of blood glucose are cleared from the blood in addition to burning calories.
It is noted that for every inch of abdominal fat lost you improve your insulin sensitivity, try and do resistance exercise and weight training at least twice a week to see results. Try and incorporate 5–10 different types of lifting, do 3–4 sets with 10–15 repetitions in each set.
Yoga is a great diabetic stress reducer, a number of studies have proven yoga to be effective in lowering body fat, fighting insulin resistance and improving nerve function. Type 2 diabetes which is a lifestyle related diseases can be effectively treated with sun salutation, asanas and pranayama.
One of the advantages of yoga as an exercise is that you can do it as often as you like, the more the better. According to a study, if a diabetic chances of depressive symptoms decreases if you exercise regularly.
**** 5. SWIMMING:****
Swimming is considered great aerobic exercise for type2 diabetics as it doesn’t put pressure on your joints, it is easier on your feet than other forms of exercise and burns calories, improves cardiovascular fitness, strengthen major muscles and controls blood glucose levels.
Try to work up to 45 to 60 minutes, resting between 10 to 15 minute sessions is fine, it relieves the pressure of gravity on the body, which helps prevent joint injuries for people who have arthritis or are overweight.
6. STATIONARY BICYCLING:
Want to make your heart stronger and your lungs better? Simply start swimming which improves blood flow and burns calories to help you maintain your weight. According to a study people who worked out 30 minutes per day had 40% lower risk of developing diabetes and saw improvement in the blood flow to their feet.