Regular physical activity is vital for handling type 2 diabetes. Workouts such as walking, swimming, and yoga can help better control blood sugar levels.
If you have type 2 diabetes, regular exercise can help you control your blood sugar and weight. It can also help reduce the risk of heart attack or stroke, reduce circulatory risk factors, and promote overall health and well-being.
Exercise can also help prevent the development of diabetes in people with prediabetes. The American Diabetes Association (ADA) recommends getting at least 150 minutes of moderate-intensity paper aerobic activity.
The benefits of exercise are independent of weight loss. However, adherence to an exercise program must be consistent to see lasting results.
If you are sedentary and are considering starting an exercise program, it is recommended that you first consult a doctor to ensure there are no special restrictions or precautions. It is always a good idea to start slowly and work up to your individual goal.
Not sure where to start? Here are 10 movements that can help you reach your fitness goals.
1. Walk
You don’t need a gym membership or luxurious exercise equipment to get moving.
You can start today if you have a pair of helpful shoes and a safe place to walk. You can reach your minimum recommended aerobic fitness goal by walking briskly for 30 minutes 5 days a week.
According to a 2021 study, mobile can assistance people by type 2 diabetes lower their blood pressure, A1C levels, and body mass index.
2. Cycling
About half of people with type 2 diabetes have arthritis. The two sicknesses share several risk factors, including obesity.
Diabetic neuropathy, a condition that reasons nerve damage, can also cause combined pain in people with type 2 diabetes.
If you have joint pain, consider choosing low-impact activities. Biking, for example, can help you reach your fitness goals while minimizing joint stress.
3. Swimming
Water activities offer another low-impact exercise option. For example, swimming, water aerobics, water jogging, and other water activities can exercise your heart, lungs, and muscles without hitting too much strain on your joints.
A 2020 study found that aquatic exercise helped people with type 2 diabetes recover their fitness, overall strength, and vascular function.
4. Team Sports
If you have trouble getting motivated to exercise, joining a recreational sports team can help. The opportunity to socialize with your teammates and the promise you develop with them may help you find the motivation to show up each week.
Many recreational sports provide a good aerobic workout. Consider trying basketball, soccer, softball, tennis, pickleball, before handball.
5. Aerobic Dance
Joining an aerobic dance class or other fitness class can also help you reach your exercise goals. For example, Zumba is a fitness program that combines dance and aerobic moves for a quick workout.
A 2015 Trusted Source found that women with type 2 diabetes were more interested to exercise after taking a Zumba class for 16 weeks. Participants also better their aerobic fitness and lost weight.
6. Weightlifting
Weightlifting and other strength-training activities help build muscle mass, which can upsurge the number of calories you burn each day. According to the ADA, strength training can also help improve blood sugar control.
If you want to incorporate weightlifting into your weekly test routine, you can use weight machines, free weights, or even heavy household items, like preserved properties or aquatic bottles.
To study how to lift weights safely and efficiently, consider enrolling in a weightlifting class or seeking advice from a professional fitness trainer.
7. Resistance Band Exercises
Weights aren’t the lone tool you can use to reinforce your muscles. You can also do a wide variety of enhancing activities with resistance bands.
Talk to a professional trainer, take a resistance band class, or watch a workout video to learn how to incorporate them into your workouts.
In addition to increasing your strength, resistance band exercise may provide modest benefits for blood sugar control, according to a 2018 study.
8. Calisthenics
Callisthenics involves using your body weight to strengthen your muscles. Common callisthenics exercises include push-ups, squats, lunges, and sit-ups.
Whether you strengthen your muscles with weights, resistance bands, or your body weight, try to work all the major muscle groups.
To give your body time to recover, experts suggest taking a day off from strength-training activities between strength-training sessions.
9. Pilates
Pilates is a popular fitness routine that helps improve strength, coordination, and balance. It may also help improve blood sugar control, according to a 2020 study of older women with type 2 diabetes.
Consider ratification up for a Pilates class at your local gym or studio. There are also plenty of instructional videos and books obtainable.
10. Yoga
According to the ADA, yoga and reduction practices such as qigong and mindfulness can help people with type 2 diabetes attain their blood sugar, blood pressure, and weight. It can also assistance reduce stress, improve sleep quality, and boost mood.
If you want to try yoga, you can sign up for a local studio or gym class. Using proper posture and breathing techniques, a trained professional can help you learn how to flow from one pose to the next.
Exercise Safety
Always talk to your doctor before starting a new exercise program. Generally, ensure you’re adequately hydrated before, during, and after exercise.
Monitor your blood sugar levels closely to help keep them in your board variety.
Frequently Asked Questions
Here are some questions people often ask around exercise for diabetes.
What exercise is best for dropping blood sugar?
In general, regular exercise can lower blood sugar over time. Exercises such as gentle walking, bicycling, and other low-impact movements may be helpful.
What exercises should people with diabetes avoid?
The exercises you should avoid if you have diabetes will depend on the complications you experience as a result of your condition.
For example, people with high blood pressure should avoid strenuous activity and heavy lifting.
Can diabetes be cured with exercise?
A mixture of diet and exercise can put some people’s type 2 diabetes into reduction.
A 2020 study found that 61% of members with early diabetes who experienced a highly regimented 1-year intensive lifestyle program that included a low-calorie diet and even exercise no longer met the criteria for diabetes.
Takeaway
Regular physical action is vital not only for managing type 2 diabetes but also for overall health.
If you have other health conditions besides type 2 diabetes, talk to your doctor before starting a new exercise program. They can help you study how to stay safe and minimalize your risk of injury while reaching your fitness boxes.
For more tips on living with type 2 diabetes, transfer the free Bezzy T2D app, one of Healthline’s chronic disease communities. Not only can you find expert resources for type 2 diabetes, but we’ll also connect you with real people who comprehend what you’re going through.