Types of Exercises that Support Type 2 Diabetes
You should engage in a minimum of 150 minutes of physical activity per week.2 There are various forms to choose from for each day, to keep it engaging and not boring:
| Exercise Forms | Benefits |
|---|
| Brisk walking | The easiest yet effective form that can be practised by anyone with Type 2 diabetes to control blood sugar and lower BMI. |
| Cycling | This joint-friendly exercise is suitable for people of all ages to improve cardiovascular health, nerve issues, and manage glucose levels. |
| Swimming | Water-based workouts are low-strain exercises that boost heart health, support better circulation, and build strength. |
| Yoga | This ancient Indian approach not only regulates glucose levels, blood pressure, and weight but also calms your mind and body. It’s a combination of stretching, breathing, and mindfulness that improves your overall health. |
| Dancing | A fun activity that can help you lose weight, maintain steady blood sugar, and feel energised. Zumba, an aerobic dance form, is considered effective for obese and pre-diabetic individuals. |
| Weight lifting | Weight lifting boosts circulation, which may help reduce risks such as nerve or eye complications. It also supports a healthy weight, improves blood pressure, and helps manage cholesterol, all of which are important for protecting heart health in people with diabetes. |
| Pilates | This gentle workout style is especially beneficial for older women with Type 2 diabetes to regulate glucose levels. It builds core strength, balance, and physical alignment. Join a class or follow guided sessions online for effective results. |
| Calisthenics | Squats, lunges, push-ups, and simple dynamic movements powered by body-driven strength build stamina. It helps improve muscle activity and keeps you active without needing equipment. With muscles being strengthened, it supports better glucose use. |
| Sports | Being involved in any team games like basketball, badminton, tennis, or football provides multiple benefits: it builds a social circle, keeps you motivated to stay fit and active, and improves overall health. |
Things to Consider Before Starting a Fitness Routine
Before you jump into a new workout routine, a bit of planning can make your exercise safer and far more effective, especially when managing type 2 diabetes:
- Check in with your doctor to decide what type of activity and intensity suits your health needs.
- Choose gentler activities during hot weather: walking, swimming, or cycling keep you active without overloading your joints or heart.
- Stay hydrated by drinking water before, during, and after your session.
- Plan meals and workouts together; aim for balanced carbs so your energy and blood sugar stay steady.
- Exercise in the early morning or late evening when the weather is cool.
- Monitor your glucose levels before, mid-workout, and afterwards so you can adjust your routine safely.
- Begin at a comfortable pace and increase duration or intensity gradually.
- Pay attention to your body, rest when something feels off.
- Mix cardio with strength work for a well-rounded approach.
- For older adults, especially those over 65, steady, joint-friendly movement is particularly beneficial.
- Use simple, intuitive apps to track your activity and blood sugar, and choose ones that let you easily share your data with your healthcare team.
- Be physically active in daily life: a quick walk after meals, using stairs instead of elevators means a lot.
Wrapping It All Together
Managing diabetes isn’t about making one big change but doing a few small things consistently. When you combine the right medication, diabetic-friendly eating habits, regular monitoring, routine check-ups, and steady movement, your day-to-day health becomes much easier to manage. Add gentle exercises you enjoy, and make space for your doctor visits, as they help catch issues early while fine-tuning your routine.
While maintaining this balance and enjoying the journey, you can secure your family’s future with the Bajaj Life Diabetic Term Plan II Sub 8 HbA1c, a life insurance plan designed for people with diabetes.
Key Takeaways
- Diabetes is a persistent health issue that needs a balanced approach to manage insulin resistance and high glucose.
- A fitness routine of about 150 minutes every week helps to lower blood sugar while giving you more control over your health.
- Brisk walking, cycling, or swimming are some of the simplest and gentle forms of exercise that anyone can include to regulate blood sugar.
- Being involved in sports, practising pilates, or dancing are some fun ways to include physical activity in your daily routine.
- Some tips for a smooth regime: consult a doctor to plan meals and workouts, check water intake and glucose level during workouts, practice when the weather is cool, and go at a comfortable pace, gradually increasing intensity.
- A holistic approach of balanced diet, regular checkups, daily physical activity, timely medication, and healthy habits aids in long-term diabetes management.
Frequently Asked Questions (FAQs)
1. Can people with diabetes do regular exercise?
Yes, most people with diabetes can stay active. Simple activities like walking, swimming, or cycling help manage blood sugar, boost energy, and support overall health.
2. What’s the best time of day to exercise with diabetes?
Early mornings or late evenings are usually better, especially in hot weather, because the temperature is cooler and easier on your body.
3. Do I need to check my blood sugar before and after workouts?
It’s a good idea. Tracking your levels helps you understand how your body reacts to exercise and prevent any occurrence of low blood sugar.
4. Why is strength training becoming so important for people with type 2 diabetes?
Strength training is getting more attention because building muscle helps your body use glucose more efficiently. More muscle means better sugar control, improved blood flow, and support in managing weight, blood pressure, and cholesterol, all key points for diabetics.
5. What kind of diet works best for managing type 2 diabetes?
A balanced, simple food plan works well. Focus on whole foods such as vegetables, fruits, whole grains, and good fats. Include plenty of fibre to steady blood sugar, avoid added sugar, choose lean proteins, and eat mindfully to control portions.
Sources
- https://www.manipalhospitals.com/malleshwaram/blog/managing-type-2-diabetes-with-diet-and-exercise/
- https://tap.health/diabetes-fitness-plan/
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