Readers, it’s well known that a lack of physical activity is a recipe for disaster, and in the battle against diabetes mellitus, incorporating exercise for diabetes mellitus into your daily routine can be a game changer.
As highlighted by the American Diabetes Association, exercise and type 2 diabetes are closely linked, with physical activity playing a crucial role in managing blood sugar levels. Engaging in regular exercise for type 2 diabetes not only helps in controlling glucose levels but also enhances insulin sensitivity, making the body more responsive to this vital hormone. Research further shows that consistent physical activity and type 2 diabetes management can lead to significant improvements in overall health, including weight control, reduced blood pressure, and improved cholesterol levels.
This blog will explore exercise routines for managing type 2 diabetes, highlighting seven scientifically proven exercises that can help you take charge of your health. By integrating these diabetes control exercises into your lifestyle, you can improve blood sugar control and lead a healthier, more active life. Let’s get into the topic now!
Table Of Contents
1. Does Exercise Help Diabetes Mellitus?
2. Top 7 Exercises For Diabetes Mellitus
3. What Is The Exercise Protocol For Diabetes Mellitus?
4. What Type Of Home Exercises Are Best For Diabetes?
5. Expert’s Advice
6. The Final Say
7. FAQs
8. References
Does Exercise Help Diabetes Mellitus?
Controlling blood sugar is important, especially for people with diabetes, a common condition in which our bodies either can't produce insulin or don't use it properly. A hormone called insulin aids in the body's cells' absorption of blood glucose, or sugar, which our bodies use as fuel. Over time, if diabetes is not controlled, it can lead to many health problems, so people with diabetes need to keep their blood sugar in a healthy range, meaning neither too low nor too high.
Exercise is a significant part of any diabetes treatment plan. It is also incredibly beneficial for blood sugar control. Studies show that following an exercise program for just eight weeks can lower blood sugar to levels on par with diabetes medication. Before, during, and after exercise, check your blood sugar to lower the risk of health issues.
In addition to moderate-to-vigorous cardiovascular exercise that significantly raises your heart rate (such as brisk walking, jogging, swimming, and cycling), resistance exercise (such as bodyweight exercises, free weights, and weight machines) is also essential. The more muscle you have, the better you can control your blood sugar because the muscles can take that sugar from the blood and use it to create energy.
Also Read: Can Exercise Cure Diabetes? Here Are 8 Exercises for Diabetes Patients With Expert-Backed Insights
Top 7 Exercises For Diabetes Mellitus
Below are 7 exercises for diabetes mellitus that are good for their health:
1. Weight Lifting
According to the American Diabetes Association(ADA), weightlifting and other strength-based activities can help build muscle, burn more calories each day, and improve blood sugar control.
In addition, weights and weight machines can be used to add weight lifting to your daily or weekly exercise routine. You can even use household items like water bottles. To learn more about weightlifting, you should seek professional help from experts.
2. Pilates
Pilates has come into the limelight due to its fun yet effective way to tone your body. It is a fitness program designed to improve core strength, balance, and coordination. According to a 2020 study, women with type 2 diabetes who included Pilates in their exercise routine showed signs of improved blood sugar control. Sign up for Pilates classes at any Pilates studio or local gym.
3. Yoga
For 5,000 years, yoga has been a low-impact exercise that helps people become more flexible and strong. Yoga involves movements, a focus on breathing, and poses that help relieve stress and build muscle. This helps in keeping your blood sugar levels more stable.
4. Circuit Training
Circuit training is a fast-paced workout involving rotating through different exercises targeting different body parts. It combines cardiovascular and functional strength training and improves overall fitness and insulin sensitivity.
5. Rowing
Rowing is an effective full-body workout that increases cardiovascular endurance and strengthens muscles. Regular rowing can help you maintain a healthy weight and body fat, both of which are good for diabetes control. Rowing can also help restore normal glucose metabolism and increase insulin sensitivity. It engages all major muscle groups.
6. Water Aerobics
Low-impact aqua aerobics exercise improves flexibility, muscle tone and cardiovascular health. There are several benefits of exercising in the pool. Exercises in the water, such as swimming, are gentle on the joints and can help decrease blood sugar. Patients with T2D can also enhance their general fitness, strength, and heart health.
7. Calisthenics
Callisthenics involves using your body weight to build muscle. Exercises such as push-ups, pull-ups, squats, lunges, and crunches are common examples of callisthenics. Work on all your major muscle groups, whether you prefer bands, weights, or body weight.
What Is The Exercise Protocol For Diabetes Mellitus?
Exercise is considered an essential therapeutic regimen for diabetes mellitus. In patients with diabetes mellitus, exercise promotes cardiovascular benefits by reducing cardiovascular risk and mortality, aiding in weight management, and improving glycemic control. Increased tissue sensitivity to insulin also benefits glycemic control.
Patients with type 1 and type 2 diabetes should engage in moderate-intensity aerobic activity for 30 to 60 minutes. Patients who have diabetes should also be encouraged to do resistance training at least twice a week. Patients with moderate to severe proliferative retinopathy have contraindications for resistance training. Otherwise, a shorter duration of more intense aerobic exercise is recommended for physically fit patients.
The American Diabetes Association (ADA) recommends that adults with diabetes participate in both aerobic activity and resistance training. To minimise days without activity, this should involve two to three bouts of resistance exercise per week on non-consecutive days and at least 150 minutes of moderate to intense aerobic activity per week for at least three days per week like:
1. Moderate-Intensity Aerobic Activity
Engage in moderate-intense aerobic exercise for 30 to 60 minutes on most days of the week. Warming up and stretching for 10 to 15 minutes should come first. Then, do your favourite cardiovascular activity for 15 to 20 minutes, such as walking, running, swimming, dancing, cycling, or rowing.
Maintain a regular exercise regimen at least three to five times a week. Continue to exercise simultaneously with meals and insulin injections. Plan a gradual increase in duration and intensity as tolerated by the patient. The goal is to do 150 minutes of moderate-intensity aerobic exercise per week.
2. Resistance Training
Patients should perform resistance training at least twice a week if otherwise mentioned. In the exercise, patients should engage a larger muscle group, such as the core, upper, and lower body. Proliferative retinopathy can cause retinal haemorrhages due to Valsalva manoeuvres, and a significant increase in blood pressure can cause intraocular haemorrhage in these patients.
3. Vigorous Aerobic Exercise
Patients with diabetes who are generally fit, exercise regularly and have a higher aerobic capacity can perform 75 minutes per week of vigorous aerobic exercise. The preferred mode is running 9.6 km per hour.
Also Read: 8 Best Chest, Shoulders And Triceps Workout Exercises To Achieve Your Body Goals
What Type Of Home Exercises Are Best For Diabetes?
The best exercises for diabetes mellitus are:
1. Walking
Walking is a great exercise to avoid diabetes. You do not have to exercise alone and make it boring. Go out into nature instead. Find a park near you or walk down the road itself. A brisk 30-minute walk is the perfect exercise for diabetics, and you will have fun in nature or among new sights. You can also take your friends for a walk.
2. Team Sports
Team sports are the perfect exercise for diabetes because they allow you to meet your daily exercise goals without realising it. If you find it hard to motivate yourself to exercise, choose a team sport like soccer, tennis, or basketball. These team sports offer good aerobic exercise. You need to realise it to avoid getting exercise by kicking the ball back and forth between you and your friend.
3. Dance
Who does not love dancing, right? And what if we tell you that dancing can help you stay fit too, besides the fun you will have? It is indeed one of the most enjoyable forms of exercise for diabetes.
You can sign up for an aerobics or Zumba class at the gym. You can even opt for Bollywood dancing. Any dance with energetic movements that make you sweat is the ideal exercise to avoid diabetes.
You can also exercise through dance without leaving your home. There are several Zumba courses on the internet. Change into your workout clothes at home and dance to the video. Just 20-30 minutes will give you the exercise you need for the day.
4. Yoga
Yoga is an excellent exercise for diabetes because it helps manage blood sugar and lower blood pressure, as well as enhances your sleep quality and mood. It is also a great multipurpose exercise for days when you don't feel like working out outside. If you sign up for a class, you'll feel even more motivated when a group of people go through the same motions as you.
Also Read: 15 Yoga For Diabetes With Proven Benefits For Blood Sugar Control!
5. Cycling
Cycling is excellent exercise for people with diabetes, as many type 2 diabetics develop stiff joints and arthritis. Low-impact exercise such as cycling will help you meet your daily exercise goals and also help with joint problems. You can ride your bike on roads, in parks and in the gym.
Also Read: Is Cycling Good for Weight Loss? Benefits of Cycling | ToneOpFit
6. Swimming
In the summer, swimming is an ideal exercise for people with diabetes. Exercising in water will keep your heart rate higher for longer than exercising on land. Swimming helps lower blood sugar, tones the whole body and is another joint-friendly option. You don't have to swim - you can do water aerobics and run.
7. Jump Rope
The childhood game we all enjoyed may not sound like diabetes-avoidance exercise, but it can be a high-energy, high-intensity workout. Jump rope workouts burn calories, build muscle and endurance, raise your heart rate, and are fun at the same time. In diabetics, it helps control blood sugar and lowers blood pressure and cholesterol. You can create your routine and jump rope indoors, outdoors, and with friends.
Expert’s Advice
Remember that consistency is the key to reaping the benefits of anything, and consult with a healthcare professional before introducing a new physical activity into your lifestyle. If you follow their suggestions, you will be on your way to better insulin sensitivity and blood sugar management. You don't need to learn all the training steps in a single day; regular exercise can keep your diabetes under control.
Health Expert
Lavina Chauhan
The Final Say
Remember, exercise is your secret weapon against diabetes. Incorporate these moves into your routine, consult your doctor, and watch your blood sugar levels improve. Consistency is key, so find activities you enjoy and make them a part of your lifestyle. Your body will thank you!
FAQs
1. What are the benefits of exercise for diabetes?
Exercise has unique benefits for people with diabetes. Regular physical activity helps control blood sugar levels and enhances the body's sensitivity to insulin. Physical activity that is done to a sufficient degree of intensity to increase fitness is called exercise.
2. Which is the best exercise for diabetes type 2?
The best exercises for type 2 diabetes are-
- Cycling
- Jumping Rope
- Swimming
- Cycling
- Yoga
3. What is the best time to exercise to control diabetes?
The best time for type 2 diabetes physical activity is anytime during the day. It is also good to exercise at a suitable time. However, make sure you have at least some carbohydrates to eat before you start exercising for type 2 diabetes. This will save you the risk of a sudden drop in blood sugar during training.
4. Why are low-speed workouts good for people with diabetes?
High-intensity exercise or exercising for extended periods of time throughout the day releases stress hormones such as adrenaline and cortisol. Adrenaline stimulates the release of glucose from the liver and cortisol makes your body resistant to insulin. Exercising with vigorous activity releases more hormones that raise blood sugar levels. This is why low-intensity exercise is beneficial for people with diabetes. It also protects them from the risk of nerve damage caused by diabetes.
References
- https://www.diabetes.org.uk/guide-to-diabetes/managing-your-diabetes/exercise#:~:text=For%20example%2C%20you%20should%20avoid,any%20small%20changes%20you%20make
- https://www.ncbi.nlm.nih.gov/books/NBK526095/#:~:text=Type%201%20and%20type%202,at%20least%20twice%20per%20week.
- https://www.ncbi.nlm.nih.gov/books/NBK549946/
- https://www.health.harvard.edu/staying-healthy/the-importance-of-exercise-when-you-have-diabetes
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