If you have diabetes or for that matter, nearly any other chronic disease — Workout is one of the most strong tools that can assist you to control your weight and blood sugar. And also it can help you feel great.The list of workout benefits is long. Workout supports control weight, reduces blood pressure, harmful LDL cholesterol, and triglycerides boost healthy HDL cholesterol. It strengthens muscles, bones, and release anxiety. The workout can assist regulate blood sugar & boost the body’s sensitivity to insulin. Both are essential for people with diabetes.
According to the American Diabetes Association-If, you have type 2 diabetes, you should try for about 30 minutes of workout at least 05 days a week,
However, if you’re like many anew diagnosed type 2 diabetics, you have no need workout in a long time. In that’s case, it’s fine to begin slow & work up. In fact, until you get a feel for how workout affects your blood sugar. It might be a great idea for most newly diagnosed patients to take it slow.
There are many workouts that will benefit people with diabetes. Here are most effective 05 workouts we recommend:
01. Tai Chi: This Chinese form of workout uses slow, smooth body movements to relax the mind and body. In the year of 2009, researchers at the University of Florida investigated 62 Korean women assigned to one of two groups—a control group and a Workout group that began a regular practice of Tai Chi. Those who completed the tai chi sessions showed significant improvement in blood sugar control. They also reported increased vitality, energy, and mental health.
02. Walking: Because anyone can do it almost anywhere, walking is the most popular workout & one we highly recommend for people with diabetes. Thirty minutes to one hour of brisk walking, three times each week is a great, easy way to increase your physical activity.
03. Dancing: Dancing is not only great for your body. The mental work to remember dance steps and sequences actually boosts brain power and improves memory. For those with diabetes, it is a fun and exciting way to increase physical activity, promote weight loss, improve flexibility, lower blood sugar and reduce stress. Chair dancing, which includes the use of a chair to help people with limited physical abilities, makes dancing an option for many people. In just 30 minutes, a 150-pound adult can burn up to 150 calories.
04. Yoga: A traditional form of exercise, yoga incorporates fluid movements that build flexibility, strength, and balance. It is useful for people with different chronic diseases, including diabetes. It lowers stress and improves nerve function, which leads to an increased state of mental health and wellness. According to the ADA, yoga may improve blood glucose levels due to the muscle mass.
05. Swimming: Swimming stretches and relaxes your muscles and doesn’t put pressure on your joints, which is great for people with diabetes. For those with diabetes or at risk for acquiring diabetes, research shows it improves cholesterol levels, burns calories and lowers stress levels. To get the most benefit from swimming, we recommend that you swim at least three times a week for at least ten minutes and gradually increase the length of the workout. Make sure to have a snack & watch blood sugars. At the end, let the lifeguard know that you have diabetes before you get in the pool.
Before starting a workout program, talk to your physician to be sure the workout you choose is safe & appropriate for your type of diabetes. Remember to begin slowly, especially if you have not been physically ready for a while.
- Test your blood sugar before & after a workout, until you are aware of how your body responds to workout.
- Drink plenty of water before, during and after exercise to prevent dehydration.
- Do a five-minute warm-up before and a five-minute cool down after exercising.
- Whether you have Type 1 or Type 2 diabetes, make sure your blood sugar is less than 250 mg/dl before Workout. For people with Type 1 diabetes, Workout with a blood sugar higher than 250 mg/dl may cause ketoacidosis, which can be a life-threatening condition resulting from a lack of insulin in the blood.
- Wear a medical alert ID band. If an emergency occurs, EMS will know how to treat you properly.
- Be prepared for any episodes of low blood sugar. Have something available that can bring sugar levels up, such as hard candy, glucose tablets or 4 oz. of juice.
- Always carry a cell phone.
- Wear proper shoes and socks to protect your feet.
- Avoid exercising in extremely hot or cold temperatures.
Listen to your body. If you become short of breathing, weak or tired, stop exercising. Report any unusual issues you experience with your doctor.
Make a promise to practice; make it a priority. Your healthy life depends on it, so as possible as it may be to find a time to workout, keep at it. It will assist you to lose weight (if you want to do that), and it will make your body more active in using its insulin & glucose.