Easy Exercises For Diabetes Patients to Control Blood Sugar Levels

 

Increased blood sugar levels or diabetes is a common concern these days. According to a study in 2019, there are around 77 million people in India who are diagnosed with diabetes. With so many cases of diabetes rising within our country, we must be aware of everything about diagnosis and check our sugar levels regularly. There are a few things about diabetes that everyone should know so that they have a healthy life. These include blood sugar normal range, post-prandial (PP) blood sugar, best fruits for diabetics type 2, type 2 diabetes treatment, and symptoms of diabetes in men. 

Diabetes is a life-changing metabolic disorder that requires many lifestyle changes to control it. Diabetes is a life-long disease. Therefore, you must always take measures to prevent diabetes and control diabetes through regular monitoring.

Certain lifestyle modifications can help in controlling blood sugar levels. The significant changes involve your diet. You must also include regular physical exercise. We have already discussed the type 2 diabetes food chart in our previous article. In this article, let us look at what exercises are considered best for patients with high blood sugar levels.

Walking

Walking is one of the easiest exercises for beginners. A brisk walk for 30 minutes for an hour is sufficient enough for you to reach your goals. Walking is a simple exercise that can reward you exponentially. Track your steps to keep yourself motivated.

Swimming

Swimming is an aerobic exercise that doesn’t strain your joints like other physical activities. It works on your upper and lower body muscles simultaneously. Swimming lowers your cholesterol levels, facilitating the burning of calories. Swimming also keeps your heart healthy.

Dancing

Dancing is a fun regular exercise. Grooving on peppy songs for 25 minutes a day can maintain the health of your heart, reduce blood sugar levels, burn calories, and ease your stress levels. It is a simple, fun exercise that you can indulge in immediately.

Cycling

Cycling is another rigorous exercise that can help maintain your blood sugar levels. Using a gym-equipped bicycle or riding a bicycle outdoors can increase your heart rate, burn blood sugar levels, and lose weight. A 30 minutes cycling exercise is sufficient to maintain your blood sugar levels.

Stair climbing

If you don’t want to step out of your house or make an extra effort in exercising, climbing stairs is one of the best exercises you can opt for. Climbing stairs can help you burn calories and have better working lungs and heart, especially in patients with type II diabetes. A good way to burn off blood sugar is to go up and down the stairs for 3 minutes after your meal. The best thing is that this exercise can be done anywhere you have a staircase, even in your office.

Strength training

Resistance bands or free weights both can be used for strength training. This exercise lowers your blood sugar levels making your bones and muscles stronger. Performing strength training twice a week and aerobic exercise can be effective for you. Strength training includes push-ups, lifting water bottles, squats, sit-ups, and lunges.

Gardening

You may find gardening in the list of exercises a little weird. But gardening can include both aerobic activity and strength training as well. The walking, bending, and kneeling involved during gardening keep your blood going, build your muscles, help your bones, and reduce stress levels.

Yoga

It is one of the most fruitful forms of exercise. It makes you flexible, and stronger, helps you balance, relieves stress, and builds your muscle. All these parameters help keep your blood sugar levels stable.

How much exercise is sufficient?

Whenever we talk about exercises, the most common question that emerges in our mind is how much exercise or for how long exercise should be done so that it is sufficient? Well, if you do aerobic exercise for 30 minutes 5 days a week, it can increase insulin performance in your body. Make sure that whatever exercise you do, it keeps your heart and lungs going. If you are a non-active person, start exercising for 5-10 minutes daily. This will bring you into practice, and you can gradually increase your time.

Takeaway

Diabetes or increased blood sugar is a common condition. It is essential to monitor your blood sugar levels regularly so that you can keep a check on their levels. Exercise daily is the most effective way to maintain sugar levels within the optimum range. Now that you know the exercises that can help maintain sugar levels make sure you include at least one of them in your daily routine.

Frequently Asked Questions (FAQs)

• Can exercise treat blood sugar?

Exercise helps lower your blood sugar levels for up to 24 hours after your workout, making your body sensitive to insulin.

• Is there any exercise that diabetic people should avoid?

Mostly, people with diabetes can perform all exercises, but they should still avoid strenuous activity, heavy lifting, and straining exercises.

• What time of day is good for exercising?

You can exercise at any time of the day. Just keep in mind that you should not eat anything for at least 30 minutes before you exercise. The most preferred time for exercising is the early morning and evening.