Following the best exercise for diabetes can help you lower your blood sugar levels and improves insulin sensitivity. This is very important for everyone.
In fact, the best exercise is very important for people with diabetes and blood pressure as exercise plays a major role in our life(1).
Therefore, this article avails to you the best exercise for people living with diabetes, to reduce their blood sugar level, triglycerides levels, and cholesterol levels, which are linked to chronic illnesses(2,3,4).
What To Do Before Starting Exercise For Diabetes
There are few important things to do before starting exercise for diabetes.
These activities before chipping in to exercise for diabetes help you keep on track and enable you stay safe as you exercise.
Do medical checkup before starting exercise
It is important to visit a doctor for consultation and for medical checkups.
A medical checkup is also important for everyone before jumping into exercise(5).
It helps in identification of any health conditions that may affect your workout program.
Therefore, do not rush into exercise before visiting Health Center
Start workout routine
For a successful exercise for diabetes, it is important to start a realistic workout program.
Workout programs will enable you to stay within your limit.
It will also guide you on the daily activities.
A realistic workout program also enables you to maintain a better workout progress.
See how to make a realistic workout program.
Have nutrition plan for effective result
Food is very essential for life.
The food you eat can worsen or decrease diabetes. and blood pressure.
Therefore, you need a better nutritional plan.
Get help from a dietitian or nutritionist for a proper nutrition plan.
Nutrition plan together with workout program are very important after medical checkups.
So make sure you have both for better exercise for diabetes and achieve your primary goals effectively.
Here Are The Best Exercise For Diabetic People
Safety is something very important, therefore always start your diabetes exercise with stretches and warm-ups.
Importance of stretches and warm-ups
Warm-ups and stretches enable you to avoid injuries during workouts.
They refresh your body’s blood flow and awoken the muscles for tougher exercise.
Therefore, you need to start every diabetes exercise with stretches and warm-ups.
Jogging exercise for diabetes
If you are living with diabetes, it is important to jog.
Being that most of people with diabetes are likely to suffer from arthritis or joint pain, jogging is the best for you.
It is friendly to both living with diabetes and high blood pressure.
Furthermore, jogging help strengthens the whole body’s cardiovascular system.
It improves blood flow and increases insulin sensitivity.
Therefore, take take, jog at least 3 times a week to boost your body functions and lower blood sugar level.
Walking can reduce blood sugar levels
Stop spending money every day for transport to the workplace if you are working on a walkable distance.
Walking helps improves the cardiovascular system.
It strengthens your bones, improves insulin sensitivity, and reduces blood sugar levels.
All these reduce diabetes, high blood pressure and prevent arthritis.
Bicycling exercise for diabetes
A good type of aerobic exercise that helps improve the overall cardiovascular system is cycling.
It improves blood flow and strengthens the whole cardiovascular system.
Therefore, if you are living with diabetes, then it is important to start bicycling to reduce the advance effects of high blood sugar levels(8).
Have a ride every evening can help improve heart health, arteries functions and increase insulin sensitivity.
This reduces diabetes and other health complications.
Swimming and water aerobics
Swimming is one of the most important exercises for diabetes and other health complications.
It helps boost your immune system and help you feel relaxed.
For instance, having water aerobics can help improve blood circulation, refresh your muscles, and boost your immune system.
For that matter, if you are living with diabetes, it is crucial to start swimming workouts to reduce diabetes and blood pressure.
Climbing stairs exercise
One of the best exercises for diabetes that you can perform is climbing the door stairs or workplace stairs.
You may be living upstairs or your office is on the upper floors then you are in the right place.
I know the lift or escalator may be there, however, if you are living with diabetes, it is important to climb stairs as you go to the office or your room.
This will help improve your blood flow that will, in turn, reduce your blood sugar level, increase insulin sensitivity.
All these are linked to reduces diabetes and blood pressure.
You can do stair climbing for 2 to 3 times a week for better health.
Pilates exercise for diabetes
Another best exercise for chronic illness is Pilate workouts.
Pilate exercise combines strengthening and stretching workouts that improve the whole cardiovascular system(9).
Furthermore, Pilate workout uses a Reformer to emphasize flexibility to improve core strength, coordination, and balance.
This increases blood flow, insulin sensitivity and reduces blood sugar levels in the bloodstreams.
It also helps in weight loss and belly fat burn.
Therefore, it becomes the best exercise for people living with diabetes and blood pressure.
Yoga Exercise for Diabetes
Yoga is one of the best exercises that reduce diabetes and blood pressure.
It improves heart function, arteries functions, and blood circulation.
This help reduces blood sugar levels, cholesterol levels, and stimulate insulin sensitivity.
It is important to sign up for a class at a local studio or gym to start this best exercise for chronic illnesses.
Wall squats and lunges exercise
Wall squat as been recommended in most studies and has good reviews on the effective and easy way to reduce chronic illnesses such as diabetes, arthritis and blood pressure(12).
It is the safest way to squat if you are suffering from arthritis and joint pains.
Therefore, if you are living with diabetes and other chronic illness, you need these calisthenics exercises.
In fact, you can perform squatting exercise indoor or in your backyard or in an open place without going to the gym.
Squats and lunges help improve strength, coordination, and balance.
It also boosts blood flow and reduces knee arthritis.
They are among the best exercise for chronic illnesses that one can consider doing.
Therefore, start today to reduce diabetes and live a healthy life with diabetes.
Aerobic dances exercise for diabetes
One of the best exercises for blood pressure and diabetes is aerobic dances.
For instance, Zumba dance is a fitness program that is very important for those living with diabetes and blood pressure.
The fact is, Zumba dances workouts combine dance and aerobic movements that improve the cardiovascular system(13).
It improves blood flow, which results in lower blood sugar levels, cholesterol levels, and increases insulin sensitivity.
Furthermore, Zumba dances improve heart health, arteries’ functions, and brain functions.
Therefore, sign up for a class at a local studio or gym to start this best exercise to reduce blood pressure and diabetes.
Team sports exercise for diabetes
Exercising alone can be a bit challenging as many studies show that most people who exercise alone, loss focus, lacks motivation and end up quitting exercise before achieving their primary goals.
In fact, some people cannot follow their own workout programs.
Therefore, if you are one, then consider team sports where you can have the best coach to help you achieve your dream goals in fitness.
You can register with nearby team sports such as basketball team, soccer, softball team, pair’s tennis, or any other sports team you like.
They do perform some aerobic exercises prior to playing which can help you improve your health.
Weight lifting workout for diabetes
Another best exercise for diabetes is the weight lifting or strength training, which helps improves the cardiovascular system.
They also suggest that resistance training help improve the whole cardiovascular system, which help reduce the risk of heart disease, stroke, liver dysfunctions, arteries dysfunctions and many more(16).
Furthermore,It helps in building lean body muscles and reduce muscle loss in old age.
Resistance training is one of the best exercises for diabetes and blood pressure.
Therefore, for those living with diabetes, obesity or overweight, blood pressure and other chronic illness, you need to perform resistance training for better health.
Importantly, it is crucial to use proper form while lifting weight, use light weights, and listen to your body to avoid workout injuries.
Abdominal Crunches workout
Abs exercise has significant health benefits including belly fat loss, improve core strength, coordination, and balance.
Studies show that abs exercise boost blood flow and help reduce hip discomfort in those living with arthritis and back pain.
Therefore, if you are obese, diabetes, overweight or blood pressure, you need to perform this effective exercise for better health.
Sit-ups workout for chronic illness
One of the best workouts for diabetes is sit-ups.
It helps strengthens the whole cardiovascular system, by improving core strength, coordination, and balance.
If you are living with a chronic illness, you can do this workout to boost your metabolic rate.
The increase in metabolc rate will “in turn” increases insulin sensitivity, reduces blood sugar levels in the bloodstream, and lowers cholesterol levels, which are linked to reducing the risk of diabetes and blood pressure(18,19).
Therefore, perform sit-ups indoor or in your backyard.
Toe Touches exercise for diabetes
Toe touches workout is one of the best workouts that reduce diabetes.
It improves core strength, coordination, and balance.
Toe touching is a very simple and easy workout for blood pressure, diabetes, and other chronic diseases.
You only need to stand straight and bend to touch your toes at least 20 reps in two to three days a week.
Just create 10 minutes to perform this workout before bed and in the morning if possible.
This will improves brain functions, heart health, boost your metabolic rate and prevents arteries’ dysfunctions.
Press-ups exercise for diabetes
Another very important workout to reduce diabetes and blood pressure is normal press-ups.
Lifting your bodyweight is a good way to improve your metabolism.
Actually, press-ups help improve the whole cardiovascular system and helps in weight loss.
It does this by improving your blood flow, insulin sensitivity, reduces blood sugar levels and reduces the “bad” cholesterol levels in the bloodstream.
This, in turn, reduces blood pressure and diabetes risk.
What to do during your workout for arthritis?
Do not overtrain or undertrain for effective drop in blood sugar level.
Note that the recommended workout time is at least 150 minutes of moderate cardio exercise or 75 minutes of resistance training in a week for the diabetic people(20).
And, always check your workout progress; you need some important gym requirements such as app tracker, or device tracker to monitor your heart rate.
Visiting hospital for a medical checkup is very important before and after training once a week.
In addition, it is important to start at a slow pace and increase progressively.
Do not rush the progress.
SUMMING IT UP
The best exercise for diabetes includes jogging, walking, swimming, Zumba dance, yoga, pilates exercise, toe touching, press-ups, strength training, and abs exercise.
However, you need to have your health checkup, have a workout routine and nutrition plan for better results.
Also, stay motivated and listen to your body to avoid injuries during workouts.
And finally, visit a doctor for advice.