Diabetes is a chronic metabolic disorder that affects millions of people worldwide. The disease is characterized by high blood sugar levels, either due to the body's inability to produce insulin (Type 1 Diabetes) or the body's inability to use insulin effectively (Type 2 Diabetes). Diabetes management involves lifestyle modifications, including regular exercise & switching to a healthy diet. Exercise is a crucial aspect of diabetes management, as it helps regulate blood sugar levels, increases insulin sensitivity, and improves overall health. In this article, we will discuss the importance of exercise for diabetics and the 10 best exercises for diabetes.
Importance of Exercise for Diabetics
Exercise is an essential component of diabetes management as it has numerous benefits for individuals with diabetes. Some of the benefits of exercise for diabetics include:
1. Regulates Blood Sugar Levels
Physical activity helps regulate blood sugar levels by increasing glucose uptake by muscles. When muscles are active, they require more glucose for energy, leading to a reduction in blood sugar levels.
2. Increases Insulin Sensitivity
Regular exercise increases insulin sensitivity, making the body more responsive to insulin. This reduces the amount of insulin needed to regulate blood sugar levels.
3. Improves Cardiovascular Health
Diabetes increases the risk of cardiovascular diseases such as heart attack and stroke. Exercise improves cardiovascular health by lowering blood pressure, reducing cholesterol levels, and improving circulation.
4. Helps Manage Weight
Exercise helps manage weight by burning calories and increasing metabolism. Maintaining a healthy weight is crucial for diabetes management, as obesity increases the risk of complications such as heart disease, stroke, and kidney disease.
In addition to exercise, incorporating apple cider vinegar into your daily routine can provide numerous health benefits. Keeros Apple Cider Vinegar is a great option to try. It can aid in weight loss, improve digestion, and even lower blood sugar levels, which can be particularly helpful for those managing diabetes. By combining regular exercise and a healthy diet with apple cider vinegar, individuals can take important steps towards managing their weight and overall health.
5. Reduces Stress
Stress hormones such as cortisol can increase blood sugar levels in individuals with diabetes. Exercise helps reduce stress and anxiety levels, leading to improved blood sugar control.
10 Best Exercises for Diabetes
Exercise is beneficial for individuals with diabetes, but not all types of exercise are suitable. Some exercises can be too strenuous, leading to injury or worsening of the condition. Here are the 10 best exercises for diabetes:
Walking is an excellent exercise for individuals with diabetes as it is low-impact and can be done anywhere. It helps regulate blood sugar levels and improves cardiovascular health.
Cycling is another low-impact exercise that can be done indoors or outdoors. It helps improve cardiovascular health and increases insulin sensitivity.
Swimming is a full-body workout that is easy on the joints. It helps regulate blood sugar levels, improves cardiovascular health, and reduces stress levels.
Yoga is a gentle form of exercise that involves stretching and breathing exercises. It helps improve flexibility, reduce stress levels, and improve overall health.
5. Resistance Training
Resistance training involves using weights or resistance bands to build muscle strength. It helps improve insulin sensitivity and regulate blood sugar levels.
6. Tai Chi
Tai Chi is a low-impact exercise that involves slow, flowing movements. It helps improve balance, flexibility, and reduces stress levels.
Pilates is a low-impact exercise that involves strengthening the core muscles. It helps improve posture, flexibility, and reduces stress levels.
8. High-Intensity Interval Training (HIIT)
HIIT involves short bursts of intense exercise followed by periods of rest. It helps improve cardiovascular health, increase insulin sensitivity, and regulate blood sugar levels.
Dancing is a fun way to get exercise and improve cardiovascular health. It helps regulate blood sugar levels, improve balance, and reduce stress levels.
10. Circuit Training
Circuit training involves performing a series of
exercises that target different muscle groups with little rest in between. It helps improve cardiovascular health, increase insulin sensitivity, and regulate blood sugar levels.
How to Start Exercising with Diabetes
Starting an exercise routine can be challenging, especially for individuals with diabetes. Before starting any exercise program, it is important to consult with a healthcare provider to ensure that it is safe to do so.
Along with exercise, it is important to make healthy food choices, including snacks and drinks. Keeros offers a range of healthy snacks, drinks and supplements that are perfect for individuals with diabetes. By combining regular exercise with a healthy diet, individuals can take important steps towards managing their diabetes and overall health.
Here are some tips for starting an exercise routine with diabetes:
1. Start Slowly
Begin with low-intensity exercises and gradually increase the intensity and duration as fitness levels improve.
2. Monitor Blood Sugar Levels
Check blood sugar levels before and after exercise, especially for individuals taking insulin or other blood sugar-lowering medications. This helps prevent hypoglycemia or low blood sugar levels.
3. Stay Hydrated
Drink plenty of water before, during, and after exercise to stay hydrated.
4. Wear Comfortable Shoes
Wear comfortable shoes with good support to prevent foot injuries.
5. Don't Exercise Alone
Exercise with a friend or family member, especially for individuals with a high risk of hypoglycemia.
6. Take Breaks
Take breaks as needed and rest when feeling fatigued.
7. Keep Snacks Handy
Carry a healthy snack, such as fruit or glucose tablets or Keeros Indo Trail Mix in case of hypoglycemia.
Q1. Can exercise cure diabetes?
A. No, exercise cannot cure diabetes. However, it can help regulate blood sugar levels, increase insulin sensitivity, and improve overall health.
Q2. How much exercise should individuals with diabetes do?
A. The American Diabetes Association recommends at least 150 minutes of moderate-intensity exercise per week, spread over at least three days, with no more than two consecutive days without exercise.
Q3. What should individuals with diabetes eat before and after exercise?
A. Individuals with diabetes should eat a small snack containing carbohydrates and protein before exercise to prevent hypoglycemia. After exercise, they should eat a balanced meal to replenish energy stores.
Q4. Can individuals with diabetes participate in high-intensity exercises?
A. Yes, individuals with diabetes can participate in high-intensity exercises such as HIIT, but they should consult with a healthcare provider first and take necessary precautions to prevent hypoglycemia.
Q5. Can exercise reduce the need for medication in individuals with diabetes?
A. Regular exercise can help improve insulin sensitivity and regulate blood sugar levels, leading to a reduction in the need for medication in some individuals with diabetes. However, it is important to consult with a healthcare provider before making any changes to medication.
Exercise is a crucial aspect of diabetes management that has numerous benefits for individuals with diabetes. Regular physical activity helps regulate blood sugar levels, increases insulin sensitivity, improves cardiovascular health, helps manage weight, and reduces stress levels. The 10 best exercises for diabetes include walking, cycling, swimming, yoga, resistance training, Tai Chi, Pilates, HIIT, dancing, and circuit training. Before starting an exercise routine, it is important to consult with a healthcare provider and take necessary precautions to prevent hypoglycemia or other complications.
In addition to exercise, individuals with diabetes should also make healthy food choices, including snacks and drinks. Keeros offers a range of healthy snacks and drinks that are perfect for individuals with diabetes. By combining regular exercise with a healthy diet, individuals can take important steps towards managing their diabetes and overall health.
Author- Simran Sahni