5 exercises that are best for diabetic patients

“Knowing” is one thing, but “doing” is what makes the difference. This is what implies when it comes to exercising. We all know the importance of exercising and its health benefits, but how many of us really get enough exercises every day? Exercising is crucial for all, especially for people suffering from Type 2 diabetes.

Performing any kind of workout daily can do wonders for a diabetic patient, like reducing blood sugar and managing weight. This may even cut down their daily insulin requirement. Not to mention, exercise may help fend off other illnesses that can be caused due to a compromised immune system. Experts suggest that people suffering from Type 2 diabetes should aim to engage in moderate-intensity physical activity for 150 to 300 minutes per week. It does not matter if you are a fan of high impact exercises or not. It is your effort and time that counts. Here are 5 workouts you can easily incorporate into your daily routine if you are suffering from diabetes.

Data suggests that about half of the people suffering from Type 2 diabetes have arthritis. This is basically due to the nerve damage (common in the condition), which eventually leads to joint pain. To avoid putting further strain on your joint, you can perform low-impact exercises like stationary bicycling. Just working on a stationary bicycle 3-4 times per week in a casual mode can help.

Incorporate weightlifting into your weekly exercise routine can prove to be beneficial for people with diabetes. Strength training with weight machines, free weights, or even heavy household objects can lower your blood sugar and make muscles and bones stronger. Pumping iron twice a week can be counted as a good workout for a diabetes patient. Push-ups, sit-ups, squats, lunges and dumbbell exercises are some exercises you can choose from.

The traditional Indian exercise builds flexibility, strength, balance and helps people with chronic conditions, including diabetes. As per a 2016 review, yoga can help people with type 2 diabetes to manage their blood sugar, cholesterol levels, and weight. The change in blood glucose levels is believed to be due to improved muscle mass. Yoga asanas like Legs-Up-the-Wall, seated forward bend, plough pose and bow Pos are some recommended ones for diabetes patients.

This is the easiest activity that you can do for the sake of your health. You do not need any professional guidance or buy any special equipment for this. Just put on your shoes and get going. Walking is one of the most prescribed activities for a diabetic patient. If you want to make your walking session interesting, try brisk walking or interval training. Walking 30 minutes per day, five days per week at moderate speed can easily help you reach the goal.

Climbing stairs is a healthy and easy way to burn calories and get a good workout. It makes your heart and lungs work faster, which can help to control the blood sugar level and manage the weight. Climbing stairs for 15 minutes every day at moderate speed can be good for managing the symptoms of diabetes.