The best exercises for people with type 2 diabetes
If you have type 2 diabetes, exercising regularly can help you control your blood sugar and weight levels
It may also improve your overall health by reducing your risk of heart attack and stroke.
In addition, exercise can help prevent the progression of diabetes in people with prediabetes.
The Diabetes Association encourages people to do at least 150 minutes of aerobic activity each week.
If you have the ability, it is important to do at least two strength training sessions a week.
Exercise has many other benefits in addition to helping you lose weight.
However, adapting to an exercise program must be consistent to see lasting results.
Exercise is a good idea for sedentary people, especially if done gradually, so consult your doctor first to make sure there are no restrictions to achieve your personal goal.
Which exercises are suitable for patients with type 2 diabetes?
You do not need a gym or expensive sports equipment to walk.
If you have a pair of shoes and a safe place to walk, you can start today.
In fact, you can reach your goal with a brisk 30-minute walk a week, as walking can help people with type 2 diabetes lower their blood sugar and weight.
About half of people with type 2 diabetes have osteoarthritis.
These two diseases are common factors in obesity.
Neuropathic diabetes occurs when nerves are damaged, which can cause joint pain in people with type 2 diabetes.
If you suffer from joint pain, consider low-pressure exercises.
For example, cycling can help you stay fit and minimize strain on your joints.
Water exercise is a good option to improve the overall health of the body.
For example, swimming, water aerobics and other water activities can put a little strain on your joints in addition to helping your heart, lungs and muscles.
2017 studies showed that water sports can help lower blood sugar levels.
Team sports :
If exercising is difficult for you, join a sports team to motivate your sport by associating with your teammates and the commitment you make to them.
Try many recreational sports such as basketball, football, tennis.
Having an aerobics or fitness class exercise program can help you achieve your goals, for example, Zumba is a fitness program that combines aerobic exercise for a fast workout.
A 2015 study found that women with type 2 diabetes were more motivated to exercise after attending Zumba classes for 16 weeks.
Weightlifting and other strengthening activities help build muscle mass, can also increase calorie burning and help improve your blood sugar control.
If you want to do weightlifting on a weekly basis, you can use weight machines, free weights, or even heavy household items such as cans or water bottles.
Exercise with resistance cache (RTX):
Weights are not the only tool used to strengthen muscles.
You can do a wide variety of strengthening activities with resistance bands.
According to a recent study, the use of resistance supplements, in addition to increasing strength, has benefits for controlling blood sugar.
Push Up exercise :
As we said in sections on Updatebody,Push Up exercise you use your body weight to strengthen your muscles.
Common Push Up exercise include: Push Up on the ground, horizontal, squatting, jumps and abdominal crunches.
Strengthen your muscles with weights, resistance bands, or body weights.
To rest your body, take a break between each strength training session.
Pilates largely avoids high impact, high power output, and heavy muscular and skeletal loading.
According to a recent study, Pilates helps improve glycemic control.
Yoga can help people with type 2 diabetes manage their blood sugar, cholesterol levels and weight.
It may also lower blood pressure and improve sleep quality.