5 Easy-To-Follow Exercises To Manage Diabetes Effectively

5 Easy-To-Follow Exercises To Manage Diabetes

Here are some of the effective exercises for diabetes:

Walking

Undoubtedly, walking is one of the easiest and most effective exercises in managing diabetes. Dr Indramani Upadhyay highlights that it is easy to start and maintain, is low-impact and suitable for all fitness levels and helps improve cardiovascular health and regulate blood sugar levels. He recommends aiming for at least 30 minutes of brisk walking most days of the week. You can start with a comfortable pace and gradually increase your speed and duration. You can also use a pedometer or a smartphone app to track your steps and progress.

Cycling

Dr Indramani mentioned that cycling can also prove to be effective in dealing with diabetes. He highlighted that it is great for cardiovascular fitness and leg strength, has low impact, making it easier on the joints and can be done outdoors or on a stationary bike. He suggests aiming for at least 150 minutes of moderate cycling per week. You can start with 10-15 minutes and gradually increase the duration. However, ensure your bike is properly adjusted to your height to avoid strain.

Strength Training

According to Dr Indramani Upadhyay, you can invest in strength training as well. He said that it increases muscle mass, which helps improve insulin sensitivity, aids in weight management and overall strength and can be done with free weights, resistance bands, or body-weight exercises. He suggests aiming for two to three strength training sessions per week. You can include exercises like squats, lunges, push-ups, and bicep curls. According to Dr Indramani, start with lighter weights and gradually increase the resistance as you build strength.

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Yoga

No wonder, yoga is one of the best ways to live a holistic life. Dr Indramani Upadhyay said that it improves flexibility, strength, and balance, and reduces stress, which is important for managing blood sugar levels and can be adapted to suit all fitness levels. He recommends incorporating yoga into your routine two to three times a week. You can start with basic poses like the tree pose, warrior pose, and downward dog. You can also consider joining a class or following online tutorials to ensure proper form.

Swimming

Dr Indramani Upadhyay highlighted the importance of swimming in managing diabetes. He said that it is a type of full-body workout that is easy on the joints, enhances cardiovascular health and muscle strength, and helps in maintaining healthy weight and blood sugar levels. He suggests aiming for at least 30 minutes of swimming three times a week. You can start with gentle swimming techniques like the breaststroke or backstroke and gradually increase the intensity and duration as your fitness improves.

Tips For Exercising Safely

Here are tips to ensure safe exercising:

Consult Your Doctor

Before starting any new exercise routine, it’s important to consult with your healthcare provider, especially if you have any complications or other health issues.

Monitor Blood Sugar Levels

Keep track of your blood sugar levels before, during, and after exercise to avoid hypoglycemia or hyperglycemia.

Stay Hydrated

Dr Indramani advises drinking plenty of water before, during, and after your workouts to stay hydrated.

Wear Proper Footwear

Invest in good-quality shoes to prevent foot injuries, which are a common concern for people with diabetes.

Listen To Your Body

Pay attention to how your body feels during exercise and stop if you experience any pain, dizziness, or shortness of breath.

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Incorporating these exercises into your routine can significantly improve your diabetes management and overall health.

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