Overview
Regular exercise can help you manage your blood sugar levels and weight if you have type 2 diabetes. It may also aid in the prevention of heart attacks and strokes, as well as the reduction of cardiovascular risk factors and the promotion of overall health.
In patients with prediabetes, exercise can also assist them avoid developing diabetes. The American Diabetes Association (ADA) recommends that persons exercise for at least 150 minutes per week at a moderate to vigorous intensity.
In the absence of contraindications, such as moderate to severe retinopathy, the American Diabetes Association recommends doing at least two sessions of strength training each week.
Exercising has health benefits that are not contingent on weight loss. However, in order to observe long-term improvements, exercise programme compliance must be consistent.
If you're inactive and want to start an exercise regimen, go to your doctor first to make sure you don't have any limits or extra precautions. It's always a good idea to begin slowly and work your way up to your own objective.
Don't know where to begin? Here are some workouts to assist you achieve your fitness objectives.
1. Walking
To get moving, you don't need a gym membership or expensive exercise equipment.
You can begin right now if you have a supportive pair of shoes and a safe place to walk. In fact, by going for a brisk 30-minute walk five days a week, you can meet your suggested minimum target for aerobic fitness.
Walking can help persons with type 2 diabetes lower their blood sugar levels and lose weight, according to a 2014 research.
2. Cycling
Arthritis affects almost half of all persons with type 2 diabetes. The two illnesses have various risk factors in common, including obesity.
Diabetic neuropathy, which happens when the nerves in the body are destroyed due to diabetes, can cause joint discomfort in patients with type 2 diabetes.
Consider low-impact activity if you have lower joint pain. Cycling, for instance, can help you achieve your fitness goals while putting the least amount of load on your joints.
3. Swimming
Aquatic exercise, like land-based exercise, can help reduce blood sugar levels, according to a 2017 Trusted Source review.
4. Team sports
If you have trouble motivating yourself to exercise, consider joining a recreational sports team. The ability to mingle with teammates, as well as the commitment you make to them, may provide the motivation you require to show up each week.
A excellent aerobic workout can be found in a variety of recreational sports. Basketball, soccer, softball, couples tennis, and ultimate frisbee are all good options.
5. Aerobic dance
Enrolling in an aerobic dance or other fitness class may also assist you in achieving your fitness objectives. Zumba, for example, is a fast-paced fitness programme that incorporates dance and aerobic routines.
Women with type 2 diabetes were more motivated to exercise after participating in Zumba sessions for 16 weeks, according to a 2015 study. Participants also dropped weight while improving their aerobic fitness.
6. Weightlifting
Weightlifting and other strengthening exercises help you gain muscle mass, which can help you burn more calories each day. According to the American Diabetes Association, strength training can help you control your blood sugar levels.
You can use weight machines, free weights, or even heavy household objects like canned goods or water bottles to include weightlifting into your weekly fitness programme.
Consider taking a weightlifting class or seeking advice from a professional fitness trainer to learn how to lift weights safely and successfully.
7. Resistance bands exercises
You don't have to rely just on weights to improve your muscles. Resistance bands can also be used for a range of strengthening exercises.
Speak with a professional trainer, take a resistance band class, or watch a resistance band workout video to discover how to incorporate them into your routines.
According to a recent study published in the Canadian Journal of Diabetes, resistance band exercises may provide minor benefits to blood sugar control in addition to boosting strength.
8. Calisthenics
Calisthenics is a type of exercise in which you utilise your own body weight to improve your muscles. Pushups, pullups, squats, lunges, and stomach crunches are all common calisthenic workouts.
Try to work out every major muscle group in your body, whether you use weights, resistance bands, or your own body weight to build your muscles.
Take a day off from muscle-strengthening activities between each session of strength training, says the ADA, to give your body time to recover.
9. Pilates
Pilates is a popular workout programme that focuses on strengthening the core, coordination, and balance. It may also assist improve blood sugar control, according to a recent study of older women with type 2 diabetes.
Consider enrolling in a Pilates class at your local gym or studio. There are also numerous instructional videos and books available.
10. Yoga
Yoga can assist persons with type 2 diabetes manage their blood sugar, cholesterol levels, and weight, according to a 2016 research. It may also help to decrease blood pressure, enhance sleep quality, and improve your mood.
Sign up for a yoga session at a nearby studio or gym if you're interested in giving it a try. A skilled professional can assist you in learning how to transition from one pose to the next while maintaining good posture and breathing.
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