Exercises are good for everyone. It’s especially important if you have diabetes. Workouts will certainly help you, like lower your blood pressure, boost your energy, and help you sleep better. If physical, high-impact exercises aren’t for you, there are many other easy to handle exercises.
Exercises: Walk
It’s a simple way to get exercise and fresh air. It lowers your stress levels. For example, a brisk stroll of 30 minutes to an hour 3 or 4 times a week is one way to hit your target. It’s easy to get started because you don’t need any special equipment or training. Once you’ve made it a habit, it is rewarding and will control your diabetes symptoms.
Exercises: Dance
This can be a fun way to get your exercises. Just shake your groove thing for 25 minutes, 3 days a week to help your heart, lower your blood sugar, ease stress levels, and burn calories. You don’t need a partner as a chair can be good support if you need it.
Exercises: Swim
This is one aerobic exercise that doesn’t strain your joints like other ones can. It also lets you work muscles in your upper and lower body at the same time. Hitting the water is also good for your heart. Moreover, it will also lower cholesterol and help you burn serious calories. If lifeguards are on duty, let them know you have diabetes.
Bike
Fighting diabetes can be as easy as riding a bicycle. Whether you use a stationary one or hit the road, 30 minutes a day 3 to 5 times a week will get your heart rate up, burn blood sugar, and help you lose weight without hurting your knees or other joints.
Climb Stairs
This can be a healthy and easy way to burn calories and get your heart and lungs working faster, especially if you have type 2 diabetes. 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 do it anywhere there’s a staircase.
Exercises: Strength Training
You do this with free weights or resistance bands. It can lower your blood sugar and help make your muscles and bones stronger. You get the most out of it if you do it twice a week in addition to your aerobic stuff. For example, try these exercises like:
- Lifting canned goods or water bottles
- Push-ups
- Sit-ups
- Squats
- Lunges
Exercises: Gardening
If the idea of traditional exercise isn’t for you, don’t worry. Time in your garden counts as both aerobic activity and strength training. It gets your blood going since you’re walking, kneeling, and bending. It also builds muscles and helps your bones. You’re also outside, where stress levels can be lower.
Exercises: Yoga
It’s worked for some 5,000 years as a low-impact exercise that can make you stronger and more flexible. Yoga can also help with balance. The motions, poses, and focus on breathing may also ease stress and help build muscle. That will keep your blood sugar levels more stable.
Exercises: Tai Chi
This ancient Chinese art uses slow, controlled movements along with visualization and deep breathing to build strength. It can also help with your mobility, balance, and flexibility. This gentle exercise will also lower your stress level and prevent nerve damage in your feet.
Exercises: How Much?
At least 30 minutes of aerobic activity 5 days a week can help the insulin in your body work better. We’re talking exercises that gets your heart and lungs going and kicks your blood flow into a higher gear. If you haven’t been active in a while, stay safe and start with 5 to 10 minutes a day and build up over time. Good Luck!