10 Best Exercise For Diabetes (Blood Sugar Management)

Introduction

Exercise plays an important role in controlling blood sugar levels for individuals with diabetes. Physical activity helps improve insulin sensitivity, enhance glucose uptake by the muscles, and promote overall health and well-being. Regular exercise can also contribute to weight management, reduce the risk of cardiovascular complications, and improve overall glycemic control.

Diabetes is a disease that developed when your blood glucose(blood sugar), becomes high or increases. Blood glucose is your main source of power and comes from the food you eat. In our body pancreas gland secreted the Insulin hormone and also helps to take the glucose from food and provide it to your cells to be used for energy. Sometimes your body does not produce enough—or any—insulin or doesn’t use insulin well. Glucose then only reaches in your blood and glucose does not reach your cells.

Sometimes, having too much glucose in your blood can reason of health issues. Although diabetes has no cure, you can take steps to control your diabetes and stay healthy from diabetes.

Diabetes Symptoms

Urinate (pee) a lot, often at night.
Are very thirsty.
Lose weight without trying.
Are very hungry.
Have blurry vision.
Have numb or tingling hands or feet.
Feel very tired.
Have very dry skin.

What causes Diabetes

Overweight, obesity, and physical inactivity. …
Insulin resistance. …
Genes and family history. …
Insulin resistance. …
Genes and family history. …
Genetic mutations. …
Hormonal diseases. …
Damage to or removal of the pancreas

Type 1 Diabetes

Type 1 diabetes occurs to be the result of an autoimmune reaction (the body attacks itself by mistake). This reaction of your body stops making insulin in the body. In 5 -10% of people suffering from diabetes type 1. Symptoms of type 1 diabetes often develop very fast. It is usually mostly seen in children, teenagers, and young adults. If you have type 1 diabetes, you will be required to take insulin every day to survive. Recently, no one knows how to prevent your body from type 1 diabetes.

Type 2 Diabetes

In this condition, your body does not use insulin properly which helps to control blood sugar at normal levels. About 90 -95% of people suffer from type 2 diabetes. Type 2 diabetes develops throughout many years and is usually diagnosed in adults (but commonly seen in children, teenagers, and young adults). You may not see any symptoms during Type 2 diabetes, so it is necessary to check your blood sugar level tested if you are at risk you get the hint. Type 2 diabetes can be prevented if you take care of your health or you take steps on healthy lifestyle changes, such as:

Losing weight.
Eating healthy food.
Being active.

10 Best Exercises to help you control Diabetes

These workouts or exercises consider overall your health and help you improve and maintain your fitness, strength, and flexibility of your whole body.

Walking

You can consider Walking as a low-impact activity or exercise. Through walking your steps can improve your blood pressure, glucose, and cholesterol levels which affect on whole body or health.
You can do 30 minutes of brisk walking or about 100 steps per minute. For walking you can choose a neutral atmosphere such as morning or evening.
For walking you should wear comfortable shoes and clothes which make your body comfortable.
You can also increase the intensity of your walks by adding low-impact activities like stair climbing.

Running

You can also do running exercises for improving your health conditions. you should start running With proper training and discuss your healthcare and if they give you permission you should gradually start the running exercise.
First, you can start walking and gradually shift to running.
Running is considered a fast pace activity which is the reason of decrease or maintaining or reducing the risk of high blood pressure, high blood sugar levels, and high cholesterol in your body. the duration for running you can do running 5-10 minutes it is enough.

Cycling

There is a reason stationary bikes are so popular. when you performed Regular bicycling can improve everything from your heart and lung health to your balance and posture.
For cycling exercise, you do not require an expensive fitness bike to get started.
You can use the old cycle and hit the outdoors or try a stationary bike at your local gym.
Some research represents that cycling exercise can provide a good outcome for those people who suffer from diabetes.
For cycling you can take 5 -10 minutes. which is enough for the patient.

Dancing

Dancing is one type of whole-body exercise. Adding dance to your daily routine life can make your workouts more fun and improve your overall health.
Dancing exercise can burn your bad cholesterol and reduce the risk of hypertension and improve blood sugar levels.
The dancing exercise you can perform for 5 min and 3-4 times a week.
For dancing you can be performed a group or group dance or achieve individual use of the music. For this exercise only you need a corridor that has enough space that is enough for this exercise. You can perform the individually or in a group.

Weight training

Weight training is for increasing the strength of your body. for weight training, you need the theraband, weight cuff, or dumbles. this is the equipment that can help to increase your health. weight training also builds muscle mass.
Weight training exercises may increase insulin sensitivity and glucose tolerance.
You can take the weight training to start with 10 repetitions and gradually increase the repetition according to your strength. for weight training, you can also advice from the trainer.

Yoga

Yoga includes low-impact activity, meditation, and breathing exercises.
It can improve mental health, flexibility, and strength(increase physical and mental health).yoga is reduced the risk of falling in older people.
Regular performance in yoga gives you to manage your blood sugar and cholesterol levels. which gives you good health.
For yoga exercises, you can hire a personal trainer or join yoga classes. trainer explained you benefit of yoga and how to perform yoga.
For yoga, you can take the morning or evening session. If you are yoga performed at home so you should include breathing exercises, meditation, or suryanamskar kind of exercise.
The duration for yoga exercise is 30 -1 hour enough. you can take the two sessions per day 30 minutes in the morning and another session in the evening.

Tai chi

Tai chi exercise also includes low-impact movement or activity, meditation, and breathing techniques. The tai chi exercise performed regularly developed better balance, better range of motion, and overall well-being.
Tai chi is a series of mild or smooth physical exercises and stretches of your body. Each posture of your body jumps into the next movement of the body without pausing, focusing, or noticing that your body is in constant motion.
Tai chi exercise sometimes works as meditation or yoga because it includes gentle or smooth activity or motion which is focused on the mind and body. You can also be practicing tai chi exercises for improvements in pain as well as stiffness, physical activity improvement (such as walking, standing, rising from a bed,), balance(fall problem), and physiological condition and psychological health(depression, anxiety).

Pilates

Pilates also includes a low-impact type of exercise.
Pilates exercise is used for the repetitive movements of the body and breathing exercises strengthen your core and improve your balance and posture. Pilates exercise also controls blood sugar. Pilates exercises can be used for the strengthening of core muscles.

Breathing.
Shoulder bridge preparation.
Leg lifts.
Toe taps.
Side bend preparation.
Sidekick.
Side leg lifts.
Roll down.

Strength Training

For strengthening training, You can use them with free weights or resistance bands, or dumbbells. It can maintain your blood sugar and help make your muscles and bones stronger. through strength training, you get good fitness.
For strength, you can perform regular straightening exercises for 30 minutes which is enough. for strength training, you can be performed twice a week. start with less repetition. You can perform many of type exercises at home, such as;

Lifting canned goods or water bottles
Push-ups
Sit-ups
Squats
Lunges

Climb Stairs

Climb stair exercises do not need any extra equipment you can use the stairs of your house this can be a healthy and easy way to burn calories. the benefits of this exercise your heart and lungs work faster which is good for your health, especially if you have type 2 diabetes.
You should be Going up and down stairs for 3 minutes about an hour or two after a meal is a good way to burn off blood sugar.
You can perform it anywhere there is a staircase, when you take a break from work.

Precaution (Don’ts of exercising with diabetes)

Do not try to lift maximum weights from the beginning of the exercise.
Do not hold your breath during any kind of exercise for diabetes.
In case of aggravating pain following exercises, stop exercising and go to your healthcare and explain the recent situation of the condition.
Do not avoid giving overstretching to yourself during stretching exercises; listen to your body and gradually jump on progress by increasing repetitions per week. begin the exercise with smaller weights and increase gradually when you feel comfortable.
You should avoid exercise if you feel ill, are vomiting, or have any kind of infection, or if your blood sugars are higher than 250 mmol/L
Avoid wearing footwear that may cause blisters, such as tight slippers or shoes.
Do not wear worn-out socks while exercising.

Exercise should avoid

During diabetes, you should avoid Very strenuous activity, heavy lifting or straining, and isometric exercise. you can be doing regular mild to moderate exercise such as walking for -10 minutes, mild to moderate lifting exercise, weight lifting with light weights and high repetitions, and stretching. during diabetes, you should avoid high-impact activity and exercise. Most exercises such as aerobic/cardiovascular exercise will decrease the glucose level in your body and this all is the high impacted exercise, during activities such as high-intensity training and weightlifting can increase it.

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