Exercises that will help you control the course of diabetes

People who have type 2 diabetes need to exercise regularly. This will help them:

  1. Keep the blood sugar under control.
  2. Lose weight and keep fit.
  3. Reduce the risk of heart failure and cardiovascular disease.

Physical activity is also important for people who have a high risk of diabetes. Experts recommend giving physical activity and exercise at least 150 minutes a week to reduce the likelihood of developing diabetes.

Be sure to consult your doctor before you start a course of exercise, especially if you are used to leading a sedentary lifestyle.

If you do not have any restrictions on physical activity and you are ready to start them, but do not know where to start, read this article. Here are examples that will help you decide and choose the appropriate option exercises.

Walking

You do not need anything special to start physical exercises now. It is enough to go to the park or another place designed for walking, and start walking. You need to devote 30 minutes daily to this type of physical activity to keep diabetes under control. It will also help to lose weight and keep fit.

Cycling

Diabetes causes obesity and nerve damage fo most people. This leads to a general deterioration of health, as well as pain in the joints.

Not all physical activities are allowed in such cases and it is necessary to give priority to those that have the least impact on the lower joints. These exercises include cycling. This will help you exercise daily without disturbing your joints.

Swimming

Doing different types of exercises in the water, such as swimming, aqua running and aqua aerobics will help you keep your blood sugar and your weight under control without having a negative impact on the joints. These exercises also normalize the cardiovascular system and help to keep the muscles in good shape.

Playing sports

Sometimes there are cases that it is difficult for a person to motivate himself to play sports, especially if he is used to leading a sedentary lifestyle. In this case, the ideal will be game team sports. Thus, physical exercises take the form of an interesting team game and cease to be a daily burden. But at the same time, they allow you to keep diabetes under control no less effectively than other physical activities.

Weightlifting

Talk with your doctor before you start weightlifting. It would be great if contra-indications when doing this kind of physical activity will not be for you. It helps to burn a large amount of calories consumed daily and keep blood sugar levels under control.

Weightlifting can be practiced both in the gym with the use of special simulators, and at home replacing the simulators with water bottles.

Aerobic dance

This type of physical activity is also suitable for those people who find it hard to force themselves to play sports. Fascinating dance, such as Zumba, for example, combines plastic dance movements and elements of aerobics. This will help you feel better and control diabetes.

Calisthenics

Gymnastics helps to work out each muscle group of your body by applying different groups of exercises. This way you will be able to work on a specific area of your body, if its condition does not suit you. At the same time you will regulate your blood sugar.

Pilates

This type of exercise not only helps to keep the muscles in good shape, but also improves coordination and establishes internal balance. According to research, regular Pilate’s classes help to control the course of diabetes.

Pilate’s classes can be attended both in gyms and special studios, and independently conduct them at home, using video.