With over 400 million people globally living with diabetes, learning to be in complete control of the condition can be taxing. That’s where exercise for diabetes comes into play. Physical activity plays a predominant role in keeping the condition in check.
But, if you are like most people, you are probably not getting enough of it. In fact, only 40% of individuals with diabetes type 2 are taking the time to exercise regularly. Plus, just 28% of diabetics are getting the recommended level of physical exercise, stated the National Institutes of Health.
That’s absolutely not enough to stay healthy. To inspire you to get your body back on track, we’ve decided to compile a list of the most useful points for exercise for diabetes. It’s about having the inspiration to take the first step, and here, you will figure out why that's critical.
Why Does Exercise for Diabetes Matter?
A lot of people wonder why exercise for diabetes matters. But, very few actually grasp the entire concept and sheer impact of physical activity. It’s a major setback if you don’t know any exercise recommendations for type 1 diabetes.
First of all, any fitness activity boosts the insulin reaction, making it a lot more efficient for managing the blood sugar in the system, advises Sheri Colberg, the owner of Diabetes Motion Academy in California. But, to figure out the real impact, you need to understand the benefits for each type of diabetes, type 1 and type 2. So, let’s get right to it.
What Are the Benefits of Exercise for Type 2 Diabetes?
Fitness has a positive impact on both physical and psychological levels. According to the dLife, working out will be a key component in managing the condition. It can:
• Strengthen blood glucose control
• Reduce the risk of cardiovascular issues
• Prevent the onset of type 1 diabetes
• Supply the body with energy
• Release adrenaline, dopamine, and endorphins (hormones that make you feel capable, cheerful, and fulfilled)
In other words, it reduces the odds of developing serious health complications and the progression of the metabolic condition. While for type 1 diabetes, it will have an innumerable amount of health benefits, advises the American Diabetes Association (ADA). It can:
• Boost muscle strength
• Strengthen the heart
• Control the insulin sensitivity
• Make blood glucose much easier to manage.
• Avoid a series of health complications.
Even though it may look simple, it’s important to include workouts in your daily schedule. Doing any type of exercise for diabetes at home can help you achieve the desired results.
What Is the Best Exercise for Diabetes?
There is no single exercise for diabetes that will top all the rest. In fact, countless options exist to help you learn how to control the condition, including weight lifting, team sports, callisthenics, and more.
The good thing is, you don’t really have to put a lot of effort into anything that is too tiring. If you like to keep it simple, you can always go for walking, suggests Healthline. It’s one of the most influential ones in terms of practicality, functionality, and effectiveness.
It’s the safest fitness option that is very easy on the system and doesn’t require much of an effort. But, it’s more than capable of regulating blood glucose and managing the weight.
According to Caroline Jordan, a fitness coach and famous YouTube personality, you can start with a simple march to get the blood flowing and the heart pumping. Then, progress with simple side-to-side movements and keep moving. The key is to start simple and progress slowly.
Arm swing exercises for type 2 diabetes can also come in handy. Research shows engaging the arms in physical activity could slightly help with blood glucose management. But, if you really want to notice a difference with little effort, we suggest you give Japanese squat exercise for diabetes a try.
According to the Journal of Novel Physiotherapies, doing simple squats alongside walking and sitting can reduce the triglycerides by 11% and the HDL cholesterol by 6%. Despite limited research, this exercise for diabetes shows a lot of promise.
How to Do a Japanese Squat?
To do it, you simply lower your upper body down to the ground, almost in a sitting position. This is basically a crouching position where the knees are a little bit further apart. The thighs are touching the back of the calf, and you are hanging in this relaxing position. Your knee muscles and hips are relaxed.
This is a naturally relaxed state for the body since it provides structural and neurological ease. Even though it looks simple, you’ll be improving digestion, strengthening the lower back, ankle, knee, and joint health.
What Is the Best Exercise for Type 1 Diabetes?
Strengthening the muscles should be a top priority for patients with diabetes type 1. That’s why the ADA suggests people aim for aerobic physical activities for around 150min every week. This is the preferred type of exercise for diabetes type 1.
In other words, you can try anything from soccer to jogging, swimming, dancing, and cycling. The more time you invest in physical activities, the more the blood glucose will drop, eventually allowing you to take command of your metabolic condition.
If you’d like, you can also invest in the best exercise machine for diabetics, like an exercise bike, for example. It is safe and a low-impact machine that can get the job done. Or you can expand your fitness collection with some handy materials, like a Fabrication Enterprises Ankle Wrist that can handle any strenuous physical activity.
What Is the Best Time of Day to Exercise for Diabetics?
There isn’t a perfect time of the day to put your work boots on. Instead, you should do it whenever it feels best for you. Some patients like to start their fitness regime early in the morning at 7 AM. Others prefer to do it in the afternoon after they come back from work.
If you are free in the afternoon, you should carefully monitor the insulin level and eat more food if necessary. That way, you can avoid hypoglycemia.
What Is the Best Time to Exercise for Type 2 Diabetes?
Since you will be monitoring the glucose fluctuations with every meal, the Cleveland Clinic recommends that patients with diabetes type 2 start with the workouts half an hour after a meal. So, as soon as you are done eating, it’s time to set your fitness routine in motion.
Physical fitness is the “bread & butter” of managing diabetes. But, not only is training vital for boosting the overall health, but it can also keep your spirit up and help you stay motivated. Even something as simple as a workout can make a massive difference. If you are interested in improving your wellbeing completely naturally, you should put your back into it. It will be tricky at the start, but it will be absolutely worth every sweat.
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