Exercise is so important for all types of diabetics including those with complications. The National Institutes of Health (NIH) acknowledges this fact and recommends about 150 minutes of aerobics every week. Exercising combined with diet and medication will help the diabetics lower their blood sugar and reduce their body weight. In case the patient hasn’t worked out in a while they should start slow and build momentum a day at a time.
The following are 10 great exercises recommended for diabetics.
Swimming is known for stretching and relaxing the muscles. It is ideal for diabetic patients because it doesn’t put much pressure on the swimmers joints. For people who haven’t yet developed diabetes but show signs of it, studies show that swimming a couple of times a week greatly improves the person’s cholesterol levels.
Yoga is very helpful for people with various chronic conditions especially diabetes this is because yoga is a traditional way to exercise and it incorporates movements and stretches with in turn builds strength, balance and flexibility. It may also have a calming effect and generally reduce the stress levels of the patient and additionally, it may improve the glucose levels of the patient.
Dancing can be a really fun and exciting way for diabetics to exercise. The benefits of dancing include but are not limited to reduced stress, low blood sugar, weight loss and reduce cholesterol levels. In just 30 minutes an adult can burn up to 200 calories through vigorous dancing.
This is a very basic form of exercise which is very highly recommended for diabetics. It can be done almost anywhere while wearing anything. Using the stairs instead of the elevator, walking the few blocks to get to the convenience store, these tiny changes can be incorporated into ordinary life of the diabetics I order for them to have a healthier life.
Doing jogging for a few miles every morning can be life changing, diabetics should start by covering small distances and jogging on a slower pace before graduating to a faster jog which covers more distance. Jogging will burn calories, reduce blood sugar levels, and increase blood circulation which will overall contribute to a healthier better life.
6. Tai Chi
This is a form of Chinese slow body movement exercise which incorporates slow body movements which are aimed to relax both the mind and the body. Some of the benefits gained through Tai Chi are, increased blood sugar control, increase vitality, and increased energy and mental health.
7. Weight training
Weight training has immense advantages not only to people with diabetes but for every one of us. When diabetics loose muscle mass they eventually find it hard to control their blood sugar, and this is where weight training comes in.
They are known for burning calories and reducing cholesterol levels, aerobics include a number of different exercises and the best part is that they can be done from the comfort of your home.
Cycling is good for diabetes patients of any age. Either indoor or outdoor cycling both is equally beneficial for diabetes patients. Cycling is an activity which anyone can do as it is actually quite gentle on the body. Start from doing 20 minutes cycling every day and slowing increase it.
Gardening is not exactly an exercise but it is best fitness activity. It is suitable for every patients of every age. It is an excellent form of exercise, building strength and muscle mass. It not only burns calories but good for your bones as well. It brings to closer to the nature as well as to the open air. Just don’t force yourself to the heavy gardening.
Besides these lifestyle choices is another thing to consider by diabetes patients. People with diabetes are encouraged to participate in community sporting events and marathons and also diabetes awareness events. This will better their physical health as well as their mental health.
Avoid doing exercises if your blood sugar level is over 300 mg/dl, if you are sick, short of breath, have ketones in your urine or are experiencing any tingling, pain or numbness in your legs, don’t exercise. Also if your medication is peaking, it’s better not to exercise.
Have Insulin treat when you feel it during exercise. Don’t wait. Be sure you have some raisins or candy on hand to raise your blood glucose level.