Regular exercise has a profound impact on diabetes management. Physical activity improves insulin sensitivity, allowing better glucose uptake by cells. It aids weight management, reducing the risk of Type 2 diabetes and helping control blood sugar levels in those with the condition. Exercise enhances cardiovascular health, lowering the risk of diabetes-related complications. It also contributes to stress reduction and improved mental well-being, crucial for individuals dealing with diabetes. Here are a few exercises that can effectively control blood sugar levels:
Brisk walking
Brisk walking improves cardiovascular health, lowers blood sugar levels, and enhances insulin sensitivity. Incorporate it into your daily routine by walking briskly around your neighborhood or using a treadmill. Engage in brisk walking for 30 minutes to an hour.
Cycling
Cycling is a low-impact aerobic exercise that aids in glucose regulation and cardiovascular health. Consider cycling outdoors or using a stationary bike for convenience. 30 minutes of cycling per day is recommended for those who have high blood sugar levels.
Strength training
Strength training builds muscle mass, enhancing insulin sensitivity and improving glucose metabolism. Include bodyweight exercises or use resistance bands, weights, or gym machines. Engage in strength training exercises for 20-30 minutes a day for thrice a week.
Yoga
Even 30 minutes to an hour of intense yoga sessions can help regulate blood sugar levels. Yoga helps in stress reduction, improved flexibility, and relaxation contributes to better blood sugar management. Choose a combination of poses and include deep-breathing exercises for optimal benefits.
Swimming
Swimming is a full-body workout that improves insulin sensitivity and cardiovascular health. Swim laps or participate in water aerobics for a low-impact exercise option. Engage in swimming for about 30 minutes to an hour.
Jumping rope
Jumping rope boosts heart rate, aids in weight management, and improves insulin sensitivity. Start slowly and gradually increase intensity as your fitness level improves. 20-30 minutes of jumping rope daily can keep your blood sugar level stable.
Tai Chi
Tai Chi includes gentle movements and deep breathing to promote balance and blood sugar control. Include Tai Chi as part of your daily routine to enhance overall well-being for 30 minutes.
High-Intensity Interval Training (HIIT)
High-Intensity Interval Training (HIIT) is effective for improving insulin sensitivity in a shorter time. Incorporate short bursts of high-intensity exercises, for 20-30 minutes, with periods of rest.
Stair Climbing
Climbing stairs for 15-20 minutes is a good cost-free way to manage blood sugar levels. Engages leg muscles and supports glucose utilization. Use stairs at home, at work, or find a nearby staircase for a quick and effective workout.
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Pilates
Pilates focuses on core strength and flexibility, supporting overall diabetes management. Join a Pilates class or follow online tutorials to ensure proper form and technique.
Diabetes tips: 10 daily exercises to keep blood sugar level under control
