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Regular physical activity is important for managing type 2 diabetes. Exercises like walking, swimming, and yoga can contribute to better blood sugar management.
If you live with type 2 diabetes, regular exercise can help you manage your blood sugar levels and weight. It may also help reduce your risk of heart attack and stroke, reduce cardiovascular risk factors, and promote overall health and well-being.
Exercise can also help prevent the development of diabetes in people who have prediabetes. The American Diabetes Association (ADA) encourages people to get at least 150 minutes of moderate-intensity aerobic activity per week.
The benefits of exercising are independent of weight loss. However, compliance with an exercise program has to be consistent to see lasting results.
If you’re sedentary and considering starting an exercise program, it’s advisable to consult a doctor first to make sure there are no restrictions or special precautions. It’s always a good idea to start gradually and build up to your personal goal.
Not sure where to start? Here are 10 exercises that can help you reach your fitness goals.
You don’t need a gym membership or expensive exercise equipment to get moving.
If you have a supportive pair of shoes and a safe place to walk, you can start today. In fact, you can meet your recommended minimum target for aerobic fitness by going for a brisk 30-minute walk 5 days per week.
According to a 2021 research review, walking can help people with type 2 diabetes lower their blood pressure, HbA1c levels, and body mass index.
Roughly
Diabetic neuropathy, a condition that causes nerve damage, can also cause joint pain in people with type 2 diabetes.
If you have joint pain, consider choosing low impact activities. Cycling, for example, can help you meet your fitness goals while minimizing strain on your joints.
Aquatic activities provide another low impact exercise option. For example, swimming, water aerobics, aqua jogging, and other aquatic activities can give your heart, lungs, and muscles a workout while putting little stress on your joints.
A 2020 study found that water-based exercise helped people with type 2 diabetes improve fitness levels, overall strength, and vascular function.
If you find it hard to motivate yourself to exercise, it might help to join a recreational sports team. The opportunity to socialize with teammates and the commitment you make to them might help you find the
Many recreational sports offer a good aerobic workout. Consider trying basketball, soccer, softball, tennis, pickleball, or handball.
Signing up for an aerobic dance or other fitness class might also help you meet your exercise goals. For instance, Zumba is a fitness program that combines dance and aerobic movements for a fast-paced workout.
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Weightlifting and other strengthening activities help build your muscle mass, which can increase the number of calories you burn each day. Strength training may also help improve your blood sugar management, according to the ADA.
If you want to incorporate weightlifting into your weekly exercise routine, you can use weight machines, free weights, or even heavy household objects, such as canned goods or water bottles.
To learn how to lift weights safely and effectively, consider joining a weightlifting class or asking a professional fitness trainer for guidance.
Weights aren’t the only tool you can use to strengthen your muscles. You can also perform a wide variety of strengthening activities with resistance bands.
To learn how to incorporate them into your workouts, speak with a professional trainer, take a resistance band class, or watch a resistance band workout video.
In addition to increasing your strength, exercising with resistance bands may provide modest benefits to your blood sugar management, according to a 2018 study.
Calisthenics involves using your own body weight to strengthen your muscles. Common calisthenics exercises include pushups, pullups, squats, lunges, and abdominal crunches.
Whether you choose to strengthen your muscles with weights, resistance bands, or your own body weight, try to work out every major muscle group.
To give your body time to recover, experts suggest taking a day off from muscle-strengthening activities between each strength training session.
Pilates is a popular fitness program to help improve core strength, coordination, and balance. According to a 2020 study of older adult women with type 2 diabetes, it may also help improve blood sugar management.
Consider signing up for a Pilates class at your local gym or Pilates studio. Many instructional videos and books are also available.
According to the ADA, yoga and relaxation practices like qigong and mindfulness can help people with type 2 diabetes manage their blood sugar, blood pressure, and weight. It might also help lower stress, improve the quality of your sleep, and boost your mood.
If you’re interested in trying yoga, you can sign up for a class at a local studio or gym. A trained professional can help you learn how to move from one pose to another, using the proper posture and breathing technique.
Always talk with your doctor before starting a new exercise regimen. In general, make sure you’re adequately hydrated before, during, and after exercise.
Be sure to carefully monitor your blood sugar levels to help keep them within your target range.
Here are some questions people often ask about exercise for diabetes.
Which exercise is best for lowering blood sugar?
In general, regular exercise can reduce blood sugar over time. Exercises, such as light walking, cycling, and other low impact movements, can be helpful.
Which exercises should people with diabetes avoid?
Exercises to avoid if you have diabetes will depend on any complications you’re experiencing as a result of your condition.
For example, those with high blood pressure should avoid strenuous activity and heavy lifting.
Can diabetes be cured by exercise?
A combination of diet and exercise can put some people’s type 2 diabetes into remission.
A 2020 study found that
Regular physical activity is important — not only for managing type 2 diabetes but also for promoting your overall health.
If you have any other health conditions in addition to type 2 diabetes, talk with your doctor before starting a new fitness routine. They can help you learn how to stay safe and minimize your risk of injury while meeting your fitness goals.
For more tips on living with type 2 diabetes, download the free Bezzy T2D app, one of the chronic condition communities from Healthline. Not only can you find expert resources on type 2 diabetes, but we’ll also connect you with real people who understand what you’re going through.