For people with diabetes, regular exercise is important for blood sugar control, weight loss, and improving overall health.
Exercise not only helps improve blood circulation and enhance resistance, but also plays an important role in controlling blood sugar for diabetics. Regular exercise can help maintain stable blood sugar levels, support better insulin absorption, thereby protecting the body from dangerous complications. Below are effective blood sugar lowering exercises that diabetics can easily do every day to improve their health.
Here are some useful exercises for people with diabetes.
1. Walking
If you don't have an exercise routine, start with walking. This form of exercise is easy for everyone to do.
All you need is a good pair of shoes that fit well and a place to walk. Walking is probably one of the most recommended activities for people with type 2 diabetes.
Walking at a brisk pace for more than 30 minutes a day, five days a week will help you reach the recommended goal of 150 minutes of moderate-intensity exercise.
2. Tai Chi
A meta-analysis of 14 studies in the Journal of Diabetes Research concluded that tai chi is an effective way for people with type 2 diabetes to control their blood sugar and A1C levels. This form of exercise also helps reduce stress for people with diabetes.
Tai chi also improves balance, flexibility and strength, which may reduce nerve damage, a common complication in people with diabetes who have poorly controlled blood sugar.
Daily balance training is an important part of staying on your feet as you age and staying healthy and independent throughout your life. If you don’t practice tai chi, incorporate some other balance exercises into your weekly routine to reduce your risk of falling.
2. Weight training
Weight training helps build muscle mass, which is important for people with type 2 diabetes. If you lose muscle mass, it becomes much harder to maintain your blood sugar levels.
The U.S. Department of Health and Human Services (HHS) recommends that you plan to exercise or lift weights at least twice a week, as part of your diabetes management plan.
Regardless of your experience, you can safely add resistance training to your routine, according to the American College of Sports Medicine (ACSM). This includes exercises performed with free weights, machines, or bands that use resistance. Aim to do two to three sets of eight to 12 repetitions of each exercise, ACSM recommends.
4. Yoga
When stress levels rise, so do your blood sugar levels. Like tai chi, research shows that if you have diabetes, yoga can help reduce stress and control your condition, according to a review in the Journal of Endocrinology and Metabolism.
One of the great things about yoga is that you can do it as many times as you like, the more the better.
5. Swimming
Swimming is an ideal exercise for people with type 2 diabetes, as it does not put pressure on the joints. Floating in the water puts less strain on the body than walking or jogging.
Type 2 diabetes can lead to foot complications, including neuropathy, says the American Diabetes Association. Neuropathy can lead to loss of feeling in your feet, so you may want to consider buying waterproof shoes to protect your feet when you get in the pool.
6. Cycling
Cycling is also a form of aerobic exercise, which helps strengthen your heart and lungs, and is a calorie-burning workout, according to the U.S. Department of Health and Human Services.
According to a study published in the American Journal of Health Promotion, cycling just a few times a week as a regular mode of transportation can reduce the risk of obesity, high blood pressure and triglyceride levels.
To cycle, you don't even need to leave your house, just a stationary bike can be useful because you can cycle indoors, regardless of the weather.
Note when exercising
To avoid injury and accidents, do stretching exercises before and after exercising. Also, be careful not to injure yourself.
Before, during and after exercise, make sure your body is well hydrated.
Take precautions to avoid hypoglycemia while exercising.
Choose the right sports shoes for your exercise routine.
Do not exercise when:
- When the weather is bad (too cold or too hot);
- When the body is not feeling well (cold, feverish, tired, sleep deprived, nauseous, etc.);
- Blood pressure higher than normal;
- When the heartbeat is interrupted or irregular;
- Muscle, knee and hip pain;
- Poor blood glucose control.
Avoid exercising when:
- When hungry;
- Late night;
- High or low body temperature.
If the following symptoms occur while exercising, stop exercising immediately:
- Palpitations and shortness of breath;
- Dizziness, headache, cold sweats, tremors, numbness in hands and fingers;
- Feeling pain and tightness in the chest, abdominal pain;
- Pain in the knee and hip joints./.
Source: https://www.vietnamplus.vn/6-bai-tap-don-gian-nhung-hieu-qua-cho-nguoi-benh-tieu-duong-post1053126.vnp
Comment (0)