Exercise offers surprising benefits for people to manage diabetes; it may lower their blood sugar levels and even reduce insulin requirements, but there are several additional safety precautions to keep in mind.
Exercise is recognized as important for people with diabetes and the National Institutes of Health (NIH) in the U.S. recommends 150 minutes of aerobic exercise each week.
Here are five of the best exercises to manage diabetes, including the benefits of each and how much time to spend on them.
5 exercises for people with diabetes
If you have diabetes try to make a habit of doing the following exercises regularly. They will give you the maximum benefits to help you manage diabetes and are relatively easy to fit in each day. Remember that the best exercise is the one you enjoy and can do safely.
- Walking
As anyone can do it almost anywhere, walking is the most popular exercise and highly recommended for people with diabetes. Spending 30 minutes on brisk walking five times each week is a great way to increase physical activity. It can even be broken down into 10-minute sessions, three times a day. - Tai Chi
This Chinese form of exercise uses slow, smooth body movements to relax the mind and body, explain the experts. Studies have shown those who complete tai chi sessions show significant improvement in blood sugar control. They also report increased vitality, energy, and mental health.
- Yoga
A traditional form of exercise, yoga incorporates fluid movements that build flexibility, strength, and balance. It’s helpful for people with a variety of chronic conditions, including diabetes. It lowers stress and improves nerve function, which leads to an increased state of mental health and wellness. According to the American Diabetes Association, yoga may improve blood glucose levels due to improved muscle mass. - Dancing
Dancing is not only great for your body. The mental work to remember dance steps and sequences actually boosts brain power and improves memory. For those with diabetes, it is a fun and exciting way to increase physical activity, promote weight loss, improve flexibility, lower blood sugar and reduce stress. Chair dancing, which incorporates the use of a chair to support people with limited physical abilities, makes dancing an option for many people. In just 30 minutes, a 150-pound adult can burn up to 150 calories. - Swimming
Swimming stretches and relaxes muscles and does not put pressure on your joints, which is great for people with diabetes. For those with diabetes or at risk for developing diabetes, studies show it improves cholesterol levels, burns calories, and lowers stress levels. To get the most benefit from swimming, swim at least three times a week for at least 10 minutes and gradually increase the length of the workout. Let the lifeguard know that you have diabetes before getting into the pool.
Exercise safety
Before starting an exercise program, talk to your doctor to be sure the exercises you choose are safe and appropriate for your type of diabetes. Another tip is to start slowly, especially if you have not been physically active for a while.
Follow these 9 Exercise Safety Tips to Help Manage Diabetes
- Check your blood sugar before and after exercise until you are aware of how your body responds to exercise.
- Whether you have Type 1 or Type 2 diabetes, make sure your blood sugar is less than 250 mg/dl before exercising. For people with Type 1 diabetes, exercising with a blood sugar higher than 250 mg/dl may cause ketoacidosis, which can be a life-threatening condition resulting from a lack of insulin in the body. Do a five-minute warm-up before and a five-minute cool-down after exercising.
- Drink plenty of water before, during, and after exercise to prevent dehydration.
- Be prepared for any episodes of low blood sugar. Have something available that can bring sugar levels up, such as hard candy, glucose tablets, or 120ml (4 ounces) of juice.
- Wear a medical alert ID band. If an emergency occurs, emergency medical services will know how to treat you properly.
- Always carry a cell phone.
- Avoid exercising in extremely hot or cold temperatures.
- Wear proper shoes and socks to protect your feet.
- As with any exercise, always listen to your body. If you become short of breath, dizzy, or lightheaded, stop exercising. Report any unusual problems you experience to your doctor.
