Diabetes is one of the most common diseases in the 21st century. So we have decided to create this piece bringing together the best plan for exercise to control diabetes.
When you have diabetes, you have to manage many things. However You have to see what you eat, monitor blood pressure, cholesterol, going for a regular checkup with the doctor. Moreover Diabetes is triggered when your blood sugar levels are way too high—the hormone Like insulin transfers sugar from the blood to the cells. hoever The cells store the glucose and use it as energy. When anyone has diabetes, the body cannot make enough insulin. like Nowadays, everyone is too busy that they do not have time to exercise. Somewhere In this blog, we will tell you the workout plan for diabetes.
TWO MAJOR TYPES OF DIABETES: Type 1 diabetes, Type 2 diabetes
Today 415 Million people worldwide are living with diabetes as of report. In 2040 more than half a billion will have diabetes in future.
Symptoms of diabetes
Before we start with workouts for diabetics let’s look at some of the most common symptoms of diabetes :
1. Frequent urination
One of the most prominent symptoms of diabetes is the frequent urination. However When blood sugar is high in your body, the kidney will expel a large amount of blood sugar, which cause frequent urination; It is an early sign of diabetes. There is a sudden change in the urination frequency, then there may be a chance of diabetes.
2. Increment in thirst
Frequent urination will make you thirsty soon. This is because kidneys are working overtime, and due to frequent urination, the valuable fluids will be pulled out from your body.
3. Blurred vision
Enhancement in blood sugar levels can damage the small blood vessels of the eye. As the blood sugar levels change, so as the vision of the eye.
4. Cuts and wounds are healing slowly
A high level of blood sugar weakens the blood vessels, and this creates difficulty for the blood to reach the wound and cuts. Therefore wound and cuts take time to heal as compared to expected. This slow healing may result in the infection.
5. Sudden weight loss
With the discharge of excess glucose, the largest energy source will be lost. The breakdown of glucose in your body is reduced for energy and will start to lose weight. Approx 5% of weight can be lost from the overall body.
59% of cases of diabetes type 2 in the world are in adults over 45 years of age.
5.Easy exercise to control diabetes to start right now!
We understand that dealing with diabetes is not easy; you have to track all the activities from eating to workout. Being active is a powerful way to deal with diabetes; regular training can help you manage your metabolic health and control diabetes.
These are some of the most effective exercise to control diabetes you can include in your workout plan :
There is no need to go to the gym always to be active. The only thing to do this is time and a place to walk. You can do a brisk walk anytime, either in the morning, evening or dinner. If our list of exercise to control diabetes is too overwhelming for you to start with; A 30- minutes of walk will help in reducing your blood sugar levels. Obesity and excess weight are also the main reasons for diabetes, so it would be better to do a brisk walk regularly to lose excess weight.
We included callisthenics in our list of workouts for diabetics patients because exercises include full-body movement and enhance flexibility, strength, and endurance. You don’t require any equipment for this workout; these are bodyweight exercises. The examples of callisthenics exercises are :
Strength training exercise to control diabetes
These are such exercises that improve your strength and insurance. These are performed with some weights and resistance bands. Your blood sugar level will be back on track and lower the risk of heart disease. Some of the examples of strength training exercises are:
- Bent over row
- Reverse lunges
- Pull up with resistance band
- Biceps curl
- Shoulder press
Cardio exercise to control diabetes
We all know that cardio exercises enhance the heart rate, which increases blood circulation. Cardio workouts burn extra glucose and decrease insulin resistance. This process lowers the blood sugar level and helps in controlling diabetes. Some of the cardio exercises that you can include in your workout are given below:
- Light Yoga for diabetes
Yoga exercise to control diabetes
Why yoga for diabetes is an ideal option?
Yoga strengthens the joints and muscles, improve your digestion and helps to reduce the levels of blood sugar. It enhances your balance and reduces excess weight. Yoga poses can help to improve various health conditions, including diabetes. While talking about yoga for diabetes these are some of the yoga poses that can be included are:
- Bridge pose
- Tree pose
- Corpse pose
- Bow pose or Dhanur Asana
- Surya namaskar
- Bhujang Asana
Mistakes to avoid if you have diabetes
What’s essential is to learn from past mistakes if you have diabetes. Only workouts for diabetics cannot do wonders alone. You can prevent yourself from other health problems like weight gain and high blood pressure. You should avoid the following errors to control blood sugar levels.
You are not checking your blood sugar properly
Getting exact test results are essential. If you don’t check the blood sugar levels correctly, you can get the incorrect reading. Put the test strip correctly on the glucose meter. Wash your hands properly before testing and don’t squeeze very hard to get the blood sample.
When you do not eat regularly or skip meals, your blood sugar will drop too low. Split your day into small meals having big meals. Include a lot of fruits, vet-able sugar, beans, fish, and whole grains in your diet. Avoid food that is high in salt, fat, and sugar. the best is to talk to your doctor first. They will help you create a perfect meal plan for you. Take care of your diet by following these exercise to control diabetes.
I am not giving time to exercise
Doing a workout keeps your blood sugar level in control. Exercise can help you to feel energetic and maintain a healthy weight. Try to be active about 30 minutes a day or at least five times a week. Some of the exercises are discussed above. You can add this workout to your routine of exercise.
We are not going for regular checkups
Avoiding regular check-out visits to the doctor is not suitable for your overall health. Diabetes can affect many body parts if you are careless in taking medication or not going for checkups. It raises the risk for several heart problems, kidney disease, infections and gum problems. So, never miss a checkup with your doctor.
Set reachable exercise to control diabetes
You don’t need to be over aggressive or pushy while following these workouts for diabetics. If you are not active and sudden, you have started exercise for a long duration, and it will leave you sore and discouraged. Set specific goals that you can achieve quickly without any discomfort. Remember, only 30 minutes of exercise can help you lose 5% to 7% of body weight and easily maintain your blood sugar level.
Avoiding your feet numbness
Many people with diabetes may have nerve damage. The starting symptoms of this is numbness, tingling and pain in the feet. Do not ignore these symptoms then can worsen in the future. Check your feet regularly; consult your doctor if you notice any such symptoms. Avoid sitting in cross legs position for a long time.
How many hours of exercise for people with diabetes?
Can people with diabetes go to the gym?
What exercises should be avoided with diabetes?
Should a person with diabetes do exercise on an empty stomach?
Can regular exercise cure diabetes?
No regular exercise cannot cure diabetes, but it can maintain your blood sugar levels and keep in on track. Exercise helps you to stay fit. A typical workout enables you to control blood sugar levels and reduce the risk of cardiovascular diseases. Spending 30 minutes on activity is perfect for maintaining the blood sugar level.
Regular workouts for diabetics can help insulin sensitivity, promotes weight loss, and reduce the risk of heart disease. If you remain active and fit, you can easily control your blood sugar levels. Keep checking your diabetes regularly to have an eye on your blood sugar levels. However