Three of the Simplest Yet Effective Exercises to Help Manage Diabetes and Lower Glucose Levels
An expert said regular exercise is particularly essential for people who have diabetes.
Regular exercise and physical activity are exceptionally beneficial for an individual's general wellbeing. If you have diabetes, be it type 1 or type 2, or maybe at risk of the condition, the benefits are certainly useful.
According to Los Angeles-based internal medicine specialist Alex Li, MD, regular exercise is particularly essential for diabetes people.
Nonetheless, physical activity or exercise can exhibit some complications for diabetic people. Here, you will discover some effective exercise routine if you are suffering from either type 1 or type 2 diabetes.
Both the American College of Sports Medicine and the American Diabetes Association agree that exercise or physical activity is crucial for one to achieve optimal health, especially if he has diabetes.
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Helps Lower Glucose Levels
When you're exercising, your body burns blood sugar for fuel. Meaning, it helps lower your glucose levels. The more you exercise, the impact is boosted over time, resulting in a drop in insulin resistance.
It is essential to reduce resistance to insulin as it is what leads to type 2 diabetes. Furthermore, a regular workout can help you build muscle and reduce fat, both of which boost your body's ability to use insulin.
A 2016 position statement issued by the ADA said, diabetic people, like any other American adult, need to target getting at least "150 minutes of moderate exercises" each week.
3 Simple Moves to Lower Blood Sugar
Experts say the benefits of regularly working out "are independent of weight loss." Nonetheless, compliance with a particular exercise program needs to be consistent to achieve long-term results.
1. Walking
This is the cheapest exercise to help you lower your glucose levels. You don't need to sign up and be a gym member or buy pricey exercise equipment to get and keep moving.
All you need is a pair of shoes and a safe venue where you can walk and start walking. By just walking, you can already meet the recommended minimum target for aerobic exercise by only brisk walking for 30 minutes for five days each week.
A 2014 review states walking can help individuals with type 2 diabetes reduce their glucose levels and achieve weight loss.
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2. Aerobic Dance
This exercise is something you are encouraged to sign up for. While you can do this at home alone with videos online for your guide, registering in fitness class will help you not just have fun but also achieve your exercise goals.
Zumba, for example, is a fitness program that incorporates dance and aerobic movements to achieve a fast-paced workout.
A 2015 study indicated that women who have type 2 diabetes were more inspired to exercise after participating for 16 weeks in Zumba sessions regularly. As a result, too, participants improved their weight loss goal.
3. Yoga
A 2016 review showed that yoga could help individuals who have type 2 diabetes control their blood sugar, weight, and cholesterol levels. Yoga might help you lower your blood pressure as well, and improve your sleep quality and mood, as well.
If yoga workout interests you, experts recommend that you register in a class at a studio or gym near you. A trained yoga instructor can help you learn the right moves as a beginner, from one pose to another, with the correct posture and breathing technique.
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Sep 21, 2020 08:40 AM EDT
