According to the International Diabetes Federation's data, over 77 million people in India have diabetes, and this number will grow significantly in the coming years. Diabetes is a serious health issue for many Indians; it is a long-lasting condition that affects blood sugar control. Along with diet and medication, regular exercise is a powerful weapon in your diabetes management arsenal.
From the gathered findings, it is clear that exercise provides numerous advantages to individuals with diabetes. Regular physical activity can enhance insulin sensitivity by a considerable 40%, which implies that your body becomes more efficient at utilising insulin for controlling sugar levels in your blood. Exercise also aids in managing weight - an important element for maintaining control over diabetes. Working out with a moderate level of intensity for around half an hour, almost every day of a week, can make big improvements in controlling sugar levels and lowering the chance of heart problems that often happen because of diabetes.
This blog is all about exercises for diabetics, providing a curated list of the best and most effective exercises for diabetes patients that are also enjoyable. Further, we will talk about effective exercises for good heart health backed by expert insights. So, forget the norm that exercise for diabetes control requires strenuous gym sessions. Let's unlock the power of movement and embark on a healthier, happier you!
Table of Contents
- What Exercise Is Good For Diabetes?
- 8 Exercises For Diabetes Patients
- Why Is Exercise Important For Diabetes?
- How Does Exercise Help Type 2 Diabetes?
- Expert’s Advice
- The Final Say
- FAQs
- References
What Exercise Is Good For Diabetes?
The best exercises for people with diabetes are moderate-to-vigorous intensity aerobic activities like walking, cycling, and swimming, as well as strength training at least twice a week. Any type of physical activity that gets you moving can help manage blood sugar levels, lower cardiovascular risk, and promote overall health. Below are the best diabetes exercises:
Exercise For Diabetes Prevention | Details |
| Aerobic Exercise | Performing heart-rate-raising aerobic exercises is very helpful in managing diabetes. Aim for five days a week of moderate-intensity exercise for at least thirty minutes each day, such as:
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| Strength Training | In addition to aerobic exercise, incorporating strength training sessions 2-3 times per week is crucial for preserving and building muscle mass. Concentrate on activities that work for every major muscle group, like:
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| Flexibility and Balance | It's critical to incorporate activities that improve balance and flexibility for general health and to lower the chance of falls. Think about things like:
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Also Read: Pilates For Weight Loss: Best Exercises, Workout Plan, Benefits & More!
8 Exercises For Diabetes Patients
Let’s have a look at 8 best exercises for diabetes patients:
1. Brisk Walking
To perform this exercise for diabetic patients:
- Start with a warm-up by walking at a slow pace for 5-10 minutes.
- Increase your pace until you're walking briskly, aiming for a speed that elevates your heart rate but still allows you to talk comfortably.
- Maintain good posture with shoulders relaxed, arms swinging naturally, and core engaged.
- Aim for at least 30 minutes of brisk walking, 5 days a week.
- Cool down by walking slowly for another 5-10 minutes, then stretch major muscle groups gently.
2. Swimming
To perform this exercise for diabetic patients:
- Warm up with a few minutes of easy swimming or walking in the water.
- Choose a stroke (e.g., freestyle, breaststroke) and start with a comfortable pace.
- Focus on proper technique to maximise efficiency and reduce strain on joints.
- Swim continuously for 20-30 minutes, gradually increasing your distance or intensity as you improve.
- Cool down by swimming slowly or treading water, then stretch your muscles gently in the water or on land.
3. Cycling
To perform this exercise for diabetic patients:
- Adjust your bike seat and handlebars to ensure proper fit and comfort.
- Start cycling at a comfortable pace, gradually increasing your speed or resistance.
- Maintain good posture with a slight bend in your elbows and knees, and engage your core muscles.
- Aim for 30 minutes of cycling, adjusting intensity as needed to challenge yourself.
- Cool down by cycling at a slower pace, then stretch your legs and lower back.
4. Strength Training with Weights
To perform this exercise for diabetic patients:
- Spend five to ten minutes doing a light cardio warm-up, such as walking or cycling.
- Select workouts like bicep curls, chest presses, lunges, and squats that work the primary muscle areas.
- Start with lighter weights and perform 1-2 sets of 10-15 repetitions for each exercise.
- To prevent injuries, pay close attention to technique and form.
- Cool down with gentle stretching for the muscles you worked.
5. Bodyweight Exercises
To perform this exercise for diabetic patients:
- Begin with a warm-up, like brisk walking or light jogging in place for 5-10 minutes.
- Perform exercises such as push-ups, squats, lunges, and planks using your body weight for resistance.
- Start with 1-2 sets of 10-15 repetitions for each exercise, focusing on maintaining proper form throughout.
- Take brief rests between sets if needed, and gradually increase repetitions or difficulty as you get stronger.
- Cool down with stretching exercises for the major muscle groups worked.
6. Yoga
To perform this exercise for diabetic patients:
- Start with a gentle warm-up, such as deep breathing or easy stretching.
- Practice yoga poses (asanas) that improve flexibility, strength, and balance.
- Focus on controlled breathing and mindfulness during each pose.
- Hold each pose for several breaths or as instructed by your instructor.
- End with a relaxation pose (savasana) and deep breathing to cool down and reduce stress.
Also Read: Learn These 15 Yoga Poses for Flexibility Enhancement And Empower Your Routine!
7. Tai Chi
To perform this exercise for diabetic patients:
- Begin with a warm-up to loosen muscles and joints.
- Practice slow, flowing movements that emphasise balance and coordination.
- Pay attention to your posture, breathing, and the fluidity of your movements.
- Gradually increase the complexity and duration of your Tai Chi practice as you become more familiar with the movements.
8. Pilates
To perform this exercise for diabetic patients:
- Start with a warm-up to mobilise your spine and joints.
- Focus on core-strengthening exercises such as leg circles, the hundred, and plank variations.
- Engage your core muscles throughout each exercise and maintain proper alignment.
- Perform each exercise with controlled movements and rhythmic breathing.
- Cool down with stretches that target the muscles used during your Pilates workout.
Tips for Exercising with Diabetes
To ensure safe and effective exercise with diabetes, follow these guidelines:
- Monitor blood sugar levels before, during, and after exercise. Adjust insulin and food intake as needed.
- Stay hydrated and carry fast-acting carbohydrates like glucose tablets to treat low blood sugar episodes.
- Wear appropriate footwear and inspect your feet for blisters or sores post-exercise, especially if you have diabetic foot conditions.
- If you have diabetic eye disease, avoid exercises that involve your head being below your heart to prevent complications.
Also Read: Unlock The Ideal Body: Discover The Best Guide For BMI For Women By Age!
Why Is Exercise Important For Diabetes?
Exercise is integral to the management of diabetes owing to its multifaceted physiological effects:
1. Improved Glucose Regulation
Physical activity enhances insulin sensitivity in skeletal muscles, allowing for more efficient glucose uptake from the bloodstream. This mechanism helps stabilise blood sugar levels, reducing the need for exogenous insulin or medications.
2. Weight Management
Regular exercise promotes energy expenditure and the development of lean muscle mass, which are pivotal in maintaining a healthy body weight. This is crucial for individuals with diabetes, as excess weight can exacerbate insulin resistance and complicate glycemic control.
3. Cardiovascular Health Support
Exercise is important for more than just controlling glycemia and cardiovascular health. It also helps build strong skeletal muscles and bones, improve the movements of gastrointestinal parts, and boost immune system functions. These general enhancements add to total body healthiness and happiness; therefore, exercise is fundamental in managing diabetes.
4. Neuroendocrine Effects
Endorphins are neurotransmitters that improve mood and lower stress levels, and exercise promotes their release. Concurrently, exercise lowers circulating levels of cortisol, a stress hormone linked to insulin resistance and glucose intolerance. This dual effect on neuroendocrine pathways improves mental well-being and overall stress management in individuals with diabetes.
5. Enhanced Insulin Sensitivity
Muscle contraction during exercise triggers intracellular signalling pathways that increase glucose uptake independently of insulin. This phenomenon, known as non-insulin-mediated glucose transport, augments insulin sensitivity and enhances glucose utilisation by skeletal muscles.
6. Reduction in Diabetes Complications
Regular exercise has been linked to a lower risk of complications from diabetes, including retinopathy (eye damage), nephropathy (kidney disease), and peripheral neuropathy (nerve damage). Improved vascular function, reduced inflammation, and enhanced antioxidant defences are believed to underlie these protective effects.
7. Comprehensive Health Benefits
Beyond glycemic control and cardiovascular health, exercise confers broader health benefits. It strengthens skeletal muscles and bones, improves gastrointestinal motility, and enhances immune function. These systemic improvements contribute to overall health and well-being, making exercise a cornerstone of diabetes management.
Also Read: Home Workout Vs Gym Workout: Which Is Better | ToneOpFit
How Does Exercise Help Type 2 Diabetes?
Following are the benefits of exercises in the management of diabetes 2:
| Mitigation of Insulin Resistance | Exercise fights insulin resistance, a classic feature of type 2 diabetes where cells lose their ability to respond to insulin's signals for absorbing glucose. Regular physical activity makes muscles more sensitive to insulin and they can use glucose better, even without more production of the hormone. |
| Post-Exercise Glucose Control | Following exercise, muscles continue to absorb glucose from the blood, which assists in steadying blood sugar levels after physical activity. The impact of muscle glucose uptake might last for several hours after exercising, which extends its usefulness in controlling glucose management beyond just the time when it is initially being used up by muscles. |
| Long-Term Glycemic Control | Glycemic control can be sustainedly improved with long-term exercise participation. This is especially crucial for those who have type 2 diabetes since it lowers their risk of developing consequences from the condition, like kidney issues, nerve damage, and cardiovascular disease. |
| Role of Muscle Metabolism | Exercise enhances mitochondrial function and increases the number and efficiency of glucose transporters in muscles. These adaptations improve the muscle's capacity to use glucose for energy, which is crucial for maintaining stable blood sugar levels. |
| Hormonal Regulation | Exercise influences various hormones involved in glucose regulation, including insulin, glucagon, cortisol, and adrenaline. Regular physical activity helps balance these hormones, promoting more stable blood sugar levels throughout the day. |
| Psychological Benefits | Beyond physiological effects, exercise provides psychological benefits such as improved mood, reduced anxiety and depression symptoms, and enhanced overall well-being. These psychological benefits are important for managing the stress associated with diabetes and maintaining a positive outlook on health management. |
| Personalised Approach | Exercise may have varying effects on people with type 2 diabetes. To enhance adherence and gain maximum health advantages, it is possible to adjust exercise plans by considering personal choices, workout abilities, and health aims. |
Expert’s Advice
Consider interval training! It alternates short bursts of high-intensity activity with recovery periods. This approach can be even more effective than steady-state cardio for improving blood sugar control and insulin sensitivity. I would advise starting slowly and gradually increasing the intensity of your workouts, always keeping an eye on your blood sugar levels before and after exercising.
Health Expert
Aditi Upadhyay
The Final Say
While exercise cannot ‘cure’ diabetes, it's a powerful tool you can wield to take charge of your health. If you include these exercises for people with diabetes in your regular routine, it will help you manage sugar levels and weight better while also improving overall well-being. Don't forget that every little change counts! Thus, tie those shoelaces, embrace the act of moving and unlock a healthier, happier self. With a commitment to these expert-backed exercises, you can effectively manage your diabetes well and live life to its fullest.
FAQs
1. Are there any specific exercises to prevent heart attacks and diabetes?
All exercises help, but prioritise heart-pumping cardio (brisk walking, swimming, cycling) and strength training. These improve insulin sensitivity and overall health.
2. When is the best time to exercise for blood sugar control?
The best time depends on you! Exercise before meals can be more effective for some, while after meals work better for others. Experiment and see what keeps your blood sugar levels in check.
3. Can exercising at different times of the day impact blood sugar control differently?
Yes, exercise timing can impact blood sugar. Morning exercise might lower fasting blood sugar, while evening exercise can benefit after-dinner levels. Find a routine and medication schedule that works for your body.
4. Is there a specific duration on how long exercise for diabetes prevention should be done daily?
Focus on consistency over duration. On most days of the week, try to get in at least 30 minutes of moderate-intensity exercise. Even shorter bursts spread throughout the day can be beneficial.
References
- https://www.ncbi.nlm.nih.gov/sites/books/NBK549946/
- https://pubmed.ncbi.nlm.nih.gov/21115758/
- https://pubmed.ncbi.nlm.nih.gov/19383872/
- https://www.yalemedicine.org/news/exercise-for-diabetes
- https://www.researchgate.net/publication/367246497_The_Importance_of_Exercise_for_Glycemic_Control_in_Type_2_Diabetes
- https://www.webmd.com/diabetes/exercise-guidelines
- https://pubmed.ncbi.nlm.nih.gov/28708479/
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