{"id":60044,"date":"2021-09-27T13:00:16","date_gmt":"2021-09-27T07:30:16","guid":{"rendered":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/?p=60044"},"modified":"2026-03-12T13:19:09","modified_gmt":"2026-03-12T07:49:09","slug":"3-exercises-for-diabetics-by-shalini-bhargava","status":"publish","type":"post","link":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/09\/27\/3-exercises-for-diabetics-by-shalini-bhargava\/","title":{"rendered":"Exercises For Diabetics: Best Workouts To Control Blood Sugar"},"content":{"rendered":"

Exercise for diabetic patients can be challenging. However, it is one of the best ways to lower blood sugar levels, shed excess fat and improve insulin sensitivity. Trying exercises that are too hard or wrong for you can also cause you harm. So, how can exercise help you control diabetes without medicines? Let\u2019s get started.<\/span><\/p>\n

Can exercise cure diabetes?<\/b><\/h2>\n

Diabetes can be managed by doing physical activities like jogging, brisk walking and climbing the stairs. Exercise for diabetic patients can help them manage weight and stabilize blood sugar levels. It can also reduce the risk of<\/span> heart attacks<\/b><\/a> and strokes and promote your overall well-being and health.<\/span><\/p>\n

Risks of exercising with diabetes<\/strong><\/h2>\n

Diabetes can make your joints less flexible because of the accumulation of blood sugar over time. This can cause injuries if you are doing high-intensity exercises or performing the exercises incorrectly. You might also have complications associated with<\/span> type 2 diabetes<\/b><\/a>, such as diabetes-related nerve damage (neuropathy) and eye problems (retinopathy). You should consult a doctor to understand how much exercise is okay for you and how intense your workouts can be.<\/span><\/p>\n

Benefits of <\/b>exercise for diabetics<\/b><\/h2>\n

Exercising regularly can help you manage your blood sugar and weight if you have type 2 diabetes. It also lowers your risk of heart attack and stroke, reduces cardiovascular risk factors, and boosts overall health and well-being. Exercise can also help prevent diabetes in people with prediabetes.<\/span><\/p>\n

How much exercise is enough for a day?<\/strong><\/h2>\n

\"Exercise_Activ<\/p>\n

People with diabetes should aim to complete at least 150-300 minutes of moderate physical activity every week. It is also recommended for people with diabetes to do weight-resistance training sessions twice a week, as it can lower high blood pressure, cholesterol and hemoglobin A1C levels (a three-month average of your blood sugar levels).<\/span><\/p>\n

Best workout for diabetics<\/b> <\/strong><\/h2>\n

You might be asking yourself at this point, \u201cHow to control diabetes without medicine?\u201d. You can try these exercises suggested by fitness expert Shalini Bhargava to manage diabetes at home:<\/span><\/p>\n

Power yoga<\/b><\/h3>\n

Power yoga is a type of yoga pose that is focused on building your overall strength and endurance. It is excellent for burning calories fast and is a more intense form of yoga than traditional Hatha yoga. It has cardiovascular benefits and enhances your heart health.<\/span><\/p>\n

Cardio Pilates<\/b><\/h3>\n

\"Cardio<\/p>\n

Also known as Functional Pilates, this workout strengthens your core, offers cardiovascular benefits and enhances your posture.<\/span><\/p>\n

Metabolism conditioning<\/b><\/h3>\n

This workout improves your metabolism and increases glucose uptake. It includes cardiovascular exercises that help manage diabetes.<\/span><\/p>\n

Walking<\/b><\/h3>\n

You don\u2019t need a gym membership or costly exercise gear to get active. If you have supportive shoes and a safe place to walk, you can start today. Take a quick 30-minute walk five days a week. Walking can assist people with type 2 diabetes in lowering their blood pressure, HbA1c levels, and body mass index.<\/span><\/p>\n

Cycling<\/b><\/h3>\n

About half of the people with type 2 diabetes also have arthritis. The two conditions share several risk factors, including obesity. Diabetic neuropathy, a condition that causes nerve damage, can also lead to joint pain in people with type 2 diabetes. If you experience joint pain, consider engaging in low-impact activities. Cycling, for example, can help you achieve your fitness goals while reducing stress on your joints.<\/span><\/p>\n

Swimming<\/b><\/h3>\n

Aquatic activities offer another low-impact form of exercise. For example, swimming, water aerobics, aqua jogging, and other aquatic activities can give your heart, lungs, and muscles a workout while putting minimal stress on your joints. Water-based exercise helps people with type 2 diabetes enhance fitness, strength, and vascular health.<\/span><\/p>\n

Team sports<\/b><\/h3>\n

If you struggle to motivate yourself to exercise, consider joining a recreational sports team. The chance to connect with teammates and your commitment to them might motivate you to show up every week. Many recreational sports provide a solid aerobic workout. Try playing basketball, soccer, softball, tennis, pickleball, or handball.<\/span><\/p>\n

Aerobic dance<\/b><\/h3>\n

Joining an aerobic dance or another fitness class could help you achieve your exercise goals. For example, Zumba is a fitness class that mixes dance and aerobic steps for an energetic workout.<\/span><\/p>\n

Weightlifting<\/b><\/h3>\n

Weightlifting and other strength training activities help increase your muscle mass, which can boost the number of calories you burn daily. Strength training can also improve your blood sugar control. If you want to add weightlifting to your weekly exercise routine, you can use weight machines, free weights, or even heavy household objects, like canned goods or water bottles.<\/span><\/p>\n

Resistance band exercises<\/b><\/h3>\n

Weights aren\u2019t the only way to build your muscles. You can also do a wide range of strengthening exercises with resistance bands. In addition to boosting your strength, exercising with resistance bands may benefit blood sugar control.<\/span><\/p>\n

Calisthenics<\/b><\/h3>\n

Calisthenics uses your body weight to build muscle. Common calisthenics exercises include push-ups<\/strong><\/a>, squats, lunges, and abdominal crunches. Whether you decide to build your muscles with weights, resistance bands, or your body weight, aim to train every major muscle group. Take a day off from muscle-strengthening exercises between each strength training session to allow your body time to recover.<\/span><\/p>\n

Which exercises should diabetics avoid?<\/b><\/h2>\n

If you have diabetes, you should avoid these exercises:<\/span><\/p>\n