Introduction
Regular exercise is very effective in managing and treating diabetes mellitus. Individuals who do regular exercise and are engaged in physical activity have improved insulin sensitivity and controlled blood sugar levels.
Regular exercise also promotes weight loss, and enhances overall well-being of the individuals. In this blog post, we will explore different exercises which help in managing and treating diabetes. These top 10 exercises will play an important and vital role in treating diabetes.
Different exercises such as aerobics, strength training, HIIT, yoga etc. should be performed according to individual needs and preferences. Now lets dip dice into the world of exercises to discover how it can empower you and help you in treating diabetes mellitus.
Top 10 Exercises to Treat Diabetes Mellitus
- Walking
Walking is the most simple and effective exercise for the individual who is suffering from diabetes. Walking does not require any special equipment or specific time.
Walking helps in improving cardiovascular health, controlling blood sugar levels, and helps in managing weight also.
Aim to do brisk walking at least 30 minutes a day or 3000 steps a day to reap the benefits. Slowly you can increase the pace and timing from 30 minutes to 1 hour a day to get maximum benefits from walking to treat diabetes.
2. Cycling
Cycling is another low-impacting exercise which is helpful in treating diabetes. Cycling provides excellent cardiovascular benefits, increased insulin sensitivity, builds leg muscles, and helps in weight management by burning calories.
You can opt for indoor(stationary bikes) or outdoor cycling according to your preference. Incorporating 30 minutes cycling into your daily routine will result in great health benefits and will be beneficial in treating diabetes.
3. Swimming
Swimming is another great exercise to treat diabetes and helpful in weight loss. Swimming engages the whole body and helps in improving cardiovascular fitness, build muscles, expansion of lungs, and helps in controlling blood sugar levels.
Swimming helps to refresh the body and mind, consider doing swimming laps, water aerobics, and aquatic exercises to get maximum advantages of this workout.
4. Strength Training
Strength training exercises, such as weight lifting and other resistance band workouts have numerous health benefits for people suffering from diabetes. Strength training helps in building muscle mass, helps in improving insulin sensitivity, and increases metabolic rate.
Do strength training 4 to 5 days per week to boost your overall health and manage diabetes effectively.
5. Yoga
Yoga is a great exercise which is a combination of physical postures, breathing techniques, and meditation. Yoga is holistic exercise for treating diabetes. Yoga helps in reducing stress levels, improves flexibility, and promotes mindfulness.
Individuals who practice yoga regularly have improved blood sugar control and promote overall well-being.
6. High-Intensity Interval Training (HIIT)
HIIT is the combination of short bursts of intense exercise followed by short recovery periods(breaks). HIIT is a time efficient workout which burns more calories in a very short span of time. HIIT helps in improving cardiovascular fitness, enhances insulin sensitivity, and helps in reducing weight. Doing HIIT workouts daily provides significant health benefits and helps in treating diabetes.
7. Tai Chi
Tai Chi is a martial art originated from china, which is the combination of flowing movements and deep breathing. Tai Chi helps in improving balance, flexibility and mental focus in the individuals.
Regular practice of Tai Chi helps in regulating blood sugar levels, improves insulin sensitivity, reduces stress and promotes overall physical and mental well-being of the individuals.
8. Dancing
Dancing is a stress relieving, fun, and engaging exercise that can be performed by any individual of all age groups to some extent. Dances like Zumba, salsa, or ballroom dancing, all provide cardiovascular benefits, help in improving coordination, burn calories, and regulate blood sugar levels. Dancing regularly helps in managing diabetes and promotes healthier benefits.
9. Pilates
Pilates is a low-impact exercise which helps in building core strength, flexibility and body awareness. Pilates helps in improving postures, enhances muscle tone, and promotes overall stability in individuals.
Incorporating Pilates into your exercise program and performing it daily is beneficial for diabetic people, aiding in better sugar control and overall physical well being.
10. Circuit Training
Circuit training is a full body exercise, it is a combination of different exercises performed together in a sequence forming circuit with minimal rest period between the exercises.
Circuit training improves cardiovascular fitness, and helps in developing strength. Incorporating circuit training into your routine is very helpful in treating diabetes and improving overall fitness.
Conclusion
Doing regular exercise is a powerful tool to manage and treat diabetes. These exercises not only help you to manage diabetes but also help you in building strength, core and overall physical fitness. From walking and cycling, swimming to strength training, HIIT to Yoga, there are numerous options to choose by every individual.
You can try the combination of exercise like walking, swimming, and yoga to enjoy these exercises and improve your fitness level.
If you have any underlying condition then remember to consult with your healthcare expert before incorporating or trying any new exercise.
By incorporating these top 10 exercises in your lifestyle, you can easily manage diabetes and improve your overall health.
Next, we will see most common FAQs related to Diabetes and exercise.
Frequently Asked Questions
Q1. What is the best exercise for diabetes?
Ans. There is no single exercise which can be labeled as “best” for diabetes. However there are plenty of exercises which can be incorporated into your lifestyle to manage diabetes such as walking, cycling, swimming, HIIT, strength training, etc. Just choose the exercise which you enjoy and do regularly, it will be the best for you.
Q2. How often should I exercise if I have diabetes?
Ans. If you are suffering from diabetes, aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week. Also, include strength training exercise in your routine for at least two days a week.
If you have any underlying condition, then consult with your healthcare provider to choose the right exercise for your needs.
Q3. Can exercise help lower blood sugar levels?
Ans. Yes, exercise helps in lowering down the blood sugar levels. When you do exercise regularly it improves your insulin sensitivity and increases glucose uptake by the muscles which in return helps in lowering down blood sugar levels.
It’s important to keep track of your blood sugar during, after, and before exercise to ensure they remain in safe range.
Q4. Can I exercise if I have complications from diabetes?
Ans. Exercises are always beneficial even if you have complications from diabetes. It is important to consult your healthcare expert to determine which exercises are safe to perform without increasing the complications from diabetes.
They will guide you to which exercises are safe, modifications and necessary precautions to follow.
Q5. Can exercise alone reverse diabetes?
Ans. No, Exercise alone can’t reverse diabetes. However they play a crucial role in managing symptoms. Managing and treating diabetes requires a comprehensive approach that includes a healthy diet, exercise, medication and regular monitoring of blood sugar levels.