Regular exercises are great for people with diabetes as it helps them to live healthier, safer and better lives. Diabetics should aim for about 30 minutes of exercise at moderate intensity, at least 5 times a week. Moderate intensity is when you are able to exercise and still able to talk whereas at a vigorous pace, you may not able to talk as you are breathless. There are some exercises for diabetics which are most suitable and beneficial.
Best Exercises for Diabetics
Do you, your friends, or family members have diabetes? The top exercises for diabetics include swimming, yoga, tai chi, weight training, walking, among others. Let us look at the 6 best exercises for diabetics in detail.
Swimming
This is an aerobic exercise, and it is suitable for people with diabetes. One of the strong reasons for swimming is because it does not put pressure on their joints. It is much easier to engage in swimming than other forms of exercises such as jogging or walking. Diabetic patients should do everything possible to avoid foot injuries like blisters or minor cuts because they are prone to infection, which can be difficult to heal. [1]
Swimming is one of the best exercises for people with diabetes. Photo Credit: Shutterstock
Yoga
So many researches have shown yoga can be immensely beneficial to diabetic patients. It can enhance nerve function, fight insulin resistance, and lower body fat. Yoga is an improved diabetic stress reducer. One of the great benefits of yoga is that you can engage in it as many times as possible without getting tired. [2]
In addition to eating healthy foods, yoga is one of the simplest exercises diabetic patients can engage in any day and at any time. The good news is that they won’t get worried or feel pressurized with this exercise routine.
Weight Training
Diabetic patients will find weight training truly helpful. Among other things, it builds muscle mass, especially for patients with type 2 diabetes. It is important you engage in weight training for at least two to three times per week, and it is advisable to do at least 10 to 15 repetitions of different weight workouts. [3]
Tai Chi
Tai Chi was introduced by the Chinese. It is highly recommended by many people as the surest way to enhance flexibility, improve balance and reduce stress. If people with diabetes can engage in Tai chi, it will truly lower their blood glucose levels and nerve damage. Tai Chi has been practiced for centuries. One study has confirmed that Tai Chi is a perfect choice for type 2 diabetes. Engaging with Tai Chi remains one of the greatest exercise routines that will make you stay on your feet, live happily and healthily all through your lifetime. [4]
Walking
Taking a walk is one of the easiest and most innovative exercises you can take today. To take a walk, all you need to do is simply a good pair of shoes and you are good to go. For people with type 2 diabetes, walking is one of the most prescribed exercise routines. Brisk walking can be done anytime any day and it will help raise your heart rate. You are strongly expected to engage in this at least three times a week, even if you have a busy work schedule. It’s best to find time to exercise at least 150 minutes every week. The American Diabetes Association encourages diabetic patients to make sure they don’t spend more than two days without getting involved with a simple act of walking. [5]
Walking is a great form of physical activity that’s free, low risk and easy to do. Photo Credit: Shutterstock
To do brisk walking, you don’t need to get to the field; instead, you can do it anywhere. To hit this 150 minutes target, try to do most of your daily errands on foot, take a walk around your office, and home surroundings. You can start by taking at least 15 to 30 minutes of walk every day.
Water Aerobic Exercises
Pool exercises such as pool walking and water aerobic exercises are good and highly recommended for people with diabetes. Getting into the pool is an innovative low-intensity cardio workout that has the capacity to enhance flexibility and burn calories. It is much safer for diabetic patients or those with diabetic neuropathy because it often causes pain in the feet, hands, tingling, numbness, and weakness. Pool exercises for diabetics are ideal, especially for those who are feeling some sense of uneasiness and pain in their feet.
Are you a diabetic patient? Then feel free to engage in these exercises, you will never regret doing so today.
