10 Exercises to Help You Manage Type 2 Diabetes

10 exercises to help you manage Type 2 diabetes

Exercise has a surprising number of advantages for diabetics. The exercises to control Type 2 diabetes, reduces stress but may also lower blood sugar, lessen the need for insulin, and lower blood pressure. For those who have diabetes, exercise is so vital that the National Institutes of Health (NIH) suggests 150 minutes a week of aerobic activity. Furthermore, skipping no more than two days of aerobic activity in a row is advised by the American Diabetes Association.

10 exercises to control Type 2 diabetes

A varied range of exercises is essential for a well-rounded fitness regimen. With these exercises, you can maintain and increase your strength, flexibility, and fitness level. To get you going, consider these ten suggestions:

  1. Walking

For many people, walking is a low-impact activity that they love. Increasing calorie intake can help lower cholesterol, blood pressure, and glucose. Additionally, walking briskly for 30 minutes roughly 100 steps per minute is a wonderful method to achieve the ADA’s recommended daily allowance of cardiovascular activity.

You can also incorporate exercises like stair climbing into your walks to increase their intensity. However, suppose you had not been active before receiving your diabetes diagnosis. In that case, you might want to start cautiously and work your way up.

  1. Running

You can progress from brisk walking to running with the right instruction and your doctor’s blessing. When engaging in this faster-paced activity, there is a lower chance of high blood pressure, high blood sugar, and high cholesterol.

  1. Cycling

The popularity of stationary bikes has a purpose. Regular cycling can enhance your posture, balance, and heart and lung health, among other things. To begin with, though, you don’t need to buy an expensive workout bike. You can try riding a stationary bike at your neighborhood gym, picking up an old bike, and heading outside. Additionally, studies indicate that cycling can help diabetics achieve better health outcomes.

  1. Dancing

Workouts might be more enjoyable if you incorporate dance into your regimen. Dancing is a heart-healthy exercise that raises blood sugar levels and improves fitness. According to one study, individuals with T2D who took part in a dance program were more driven to follow a schedule than those who did a different fitness program.

  1. Water aerobics

There are several justifications for doing your exercise in the pool. Swimming and other water exercises are easy on the joints and can lower blood sugar. T2D patients may also improve heart health, strength, and general fitness.

  1. High-intensity interval training

With HIIT, you alternate between extended periods of lower-intensity movements and brief bursts of high-intensity exercise. It can be added to various exercises, such as cycling and jogging. HIIT may help lower your fasting blood sugar levels if you have Type 2 diabetes.

  1. Weightlifting

Weights and other equipment are used in this strength training to increase or preserve muscular mass and strength. Additionally, it might improve glucose tolerance and insulin sensitivity in T2D patients.

  1. Yoga

Low-impact exercise, breathing, and meditation are all part of yoga. It can enhance strength, flexibility, and balance. This is especially beneficial for older T2D patients who may be more likely to fall. You might be able to control your cholesterol and blood sugar levels with the practice.

  1. Tai chi

Low-impact movements, breathing exercises, and meditation are all combined in tai chi. This age-old method enhances the range of motion, balance, and general health. Including it in your exercise regimen may also help to reduce blood sugar.

  1. Pilates

Pilates is another low-impact workout option, and it belongs on this list for good reason. It strengthens your core and enhances your balance and posture with breathing exercises and repetitive motions. Additionally, a study found that Pilates exercise improved blood glucose management in T2D individuals.