7 Best exercise for Diabetes

Exercises help the muscles of the body use up glucose irrespective of not capacitating adequate insulin or the improper use of insulin by the cells, eventually lowering the blood glucose levels.

1. Walking

This is the easiest form of exercise, especially on a beautiful day. A 30-minute brisk walk every day could energize our mind and boost stamina. Try taking a walk instead of commuting through a car for nearby places.

2. Dancing

It’s always fun to dance, more conveniently when we have a partner along or a group of people. Start your dance sessions with some fast pace music and continue your routine for about 25-30 minutes, doing it 3-4 times a week will give you the complete cardio routine you need.

3. Strength training

These exercises must be done at least 2 times a week and The best part about this type of routine is that you can do it at home some of these include Lunges, Squats, Push Ups, Sit Ups, Lifting heavy water bottles.

4. Swimming

This is one of the heaviest calories burning exercises, and it trains your overall body muscles, drops your cholesterol level and improves blood circulation throughout the body.

5. Yoga

This will help you lower your blood sugar levels also improve blood circulation and release stress and diminish the risk of heart diseases.

6. Tai-Chi

A Chinese art integrating mind, body and spirit, it involves slow movements with visualization and deep breathing and it is believed to improve the flow of energy throughout the body and helps you fight stress and overall control of mind, body and the soul.

7. Stationary Cycling

If you don’t want to hurt your knee joints this exercise is best for you, usually, you can have a stationary cycling session or just a normal ride in your bicycle, as long as you do it consistently for 30 minutes 3-4 times a week.

5 Things to be considered by diabetics regarding exercise

Eat a portion of 15 to 30 Gms of carbohydrates such as any fruit before exercise.

It is better not to exercise if your blood sugars are very high or low before exercise.

Ex: Blood sugars more than 300 or blood sugars below 90 mg /dl

Don’t over exercise.

Optimum exercise is better.

Maintain consistency

Consistent exercise yields good results.

Include at least 2 days of weight training in a week.

Weight training is very essential to maintain adequate muscle mass which helps in reducing insulin resistance.

In a week, include a combination of day’s physical exercises like walking, weight training, cycling, swimming etc. and day’s mind-body coordination exercises like yoga and pranayama.