5 Magical Exercises To Control Diabetes
Diabetes Mellitus, also commonly known as Diabetes or (Sugar), is a group of metabolic disorders in which body maintains a high blood sugar level over a prolonged period of time. Symptoms often include frequent urination, increased thirst, sudden increased appetite attack, loss of weight (during final disease’s span) and numbness in body parts. If left untreated, diabetes can cause many health complications such as kidney failure, vision loss, stroke, Cardiovascular Diseases and damage to blood vessels etc.
Of all the remedial measures i.e. medication or insulin injecting, Exercise is the non-negotiable part to add into the lifestyle for better blood sugar management. The adoption of Physical Activity not only good for overall well-being but also controls Diabetic or Pre-Diabetic Conditions. Here are the best 7 exercises to resist damage being caused by Sugar.
1-Walking: Mild Activity With Major Benefits
If you don’t know where to start with your exercise routine, you may kick off with simple Walking or Brisk Walking, doing it at a pace that raises the heart rate is considered a moderate-intensity exercise and help people lower their blood sugar. American Diabetes Association (ADA) encourages people to get at least 150 minutes of moderate-intensity walking per week which is 30 minutes of it for 5 days.
When you have diabetes, moving more can make a huge difference to how you feel and how you manage your condition. So, whether you have type 1, type 2 or another type of diabetes, walking is a good way to get physically active and build movement into your daily routine. This is because:
- you can walk anywhere, any time and it’s free
- briskly walking can help you build stamina, burn excess calories and make your heart healthier
- it can help the body to use insulin more effectively
- it is easy on your joints
- it can benefit your mind by helping to reduce stress levels and symptoms of depression and anxiety
- it can help to improve your sleep.
2-Cycling
Diabetic neuropathy, a condition that occurs when the nerves become damaged, can also cause joint pain in people with type 2 diabetes. If you have lower joint pain, consider choosing low impact exercise. Cycling, for example, can help you meet your fitness goals while minimizing strain on your joints.
A study published in Medicine and Science in Sports and Exercise showed that cycling at a moderate pace for an hour allows overweight people with diabetes to halve their blood sugar levels in the next 24 hours. Even cycling faster for only half an hour can reduce levels for an entire day, but only by 19%.
3-Weight Training Exercises: For Maintaining Muscle Mass
Running, walking, swimming, and biking can all help you keep your blood sugar level in check while boosting your overall health. But now scientists are finding that people with diabetes can benefit from regular weight lifting, or strength training, as well. In fact, research in the Internal Journal of Cardiology shows that in people with type 2 diabetes, strength training can be more beneficial to blood sugar regulation than cardio,
American Doctor Colberg says, “I can’t say enough about the benefits of weight training, not just for people with diabetes but for everyone”. She further explains as, “If you lose muscle mass, you have a lot harder time maintaining your blood sugar”. Resistance exercises are also recommended for diabetes patients by the American College of Sports Medicine (ACSM).
4-Yoga
Yoga is an additional treatment for those living with diabetes type-2. It helps in improving all the health parameters to promote physical and mental health. Yoga helps in managing diabetes better if you practice yoga for long enough. It will also reduce the risk of complications related to diabetes. Yoga in the early stage of diabetes not only controls your diabetes but also gives the best results for your health. You can practice the best yoga for diabetes to keep your blood sugar levels in control.
Yoga, a popular practice since ancient times, has got proven scientific benefits to all our health problems be it mental health issues like stress and anxiety or physical problems like joint pains or arthritis. There are certain Yoga poses and asanas that are very much helpful in lowering blood pressure and blood sugar levels thereby leading good diabetes management. It’s worked for some 5,000 years as a low-impact exercise that can make you stronger and more flexible. Yoga can help reduce stress and manage conditions in blood sugar levels, according to a review published in September 2018 in Endocrinology and Metabolism.
5-Swimming
We know diabetes can be overwhelming and stressful at times, so you might find that swimming can be a great way to relax. If you’re new to the activity or haven’t swum in a while, it’s important to start slowly and build up. If you want to set yourself a goal to work towards then you will have to work hard on regular bases. Swimming is great for people living with diabetes. It can reduce your risk of cardiovascular disease and help manage blood sugar levels in Type 2 and gestational diabetes. It increases insulin sensitivity and can contribute to weight loss or maintaining a healthy weight.
Having diabetes means blood glucose (also known as blood sugar) levels are too high. There are several types of diabetes – the most common are Type 1, Type 2 and gestational diabetes. The physical effects of regular swimming mean it can be a fantastic exercise for people living with diabetes. Swimming is great for people living with diabetes. It can reduce your risk of cardiovascular disease and help manage blood sugar levels in Type 2 and gestational diabetes. It increases insulin sensitivity and can contribute to weight loss or maintaining a healthy weight.
