8 Low-Impact Exercises to Control Blood Sugar

 Safe Cardio for Diabetics: 

Exercises to Control Blood Sugar

A diabetic who follows the proper exercise regimen can enhance insulin sensitivity, control blood sugar levels, and even lower their risk of developing long-term issues like cardiovascular disease.

James Borchers, MD, a clinical professor of family medicine at the Ohio State University Wexner Medical Center in Columbus, argues that low-impact exercises can sometimes be the most beneficial for those with diabetes. "It is crucial for individuals with diabetes to benefit from physical activity while avoiding the potential for injuries and trauma that may arise from high-impact activities like running and jumping."

8 Low-Impact Exercises

These eight workout suggestions maximize your health while minimizing impact.

1. Walking

Many people like walking because it's a low-impact activity. Your blood pressure, blood sugar, and cholesterol can all be improved by getting your steps in. Additionally, walking briskly for thirty minutes, or roughly 100 steps per minute, is a fantastic method to fulfill the American Diabetes Association's recommendation for cardiovascular activity each day.

By including exercises like stair climbing, you may also make your walks more strenuous. But if you weren't active prior to being diagnosed with diabetes, think about beginning out cautiously and increasing your pace gradually.

2. Running

With the right training and the consent of your medical team, you can progress from brisk walking to running. A lower risk of high blood pressure, high blood sugar, and high cholesterol has been associated with this faster-paced activity.

3. Cycling

Stationary bikes have gained a lot of popularity for a reason. Your posture, balance, and heart and lungs can all be enhanced by regular cycling. However, a costly exercise bike is not necessary to begin. You can try a stationary cycle at your neighborhood gym or pick up an old bike and head outside. According to research, cycling can help diabetics achieve better health outcomes.

4. Dancing

Your workouts might be more enjoyable if you incorporate dance into your program. Dancing can improve your blood sugar and fitness level in addition to being a heart-healthy activity. According to one study, individuals with Type 2 diabetes who took part in a dance program were more likely to maintain their routine than those who followed a different exercise regimen.

5. Water aerobics

The pool is a great place to work out for many reasons. Exercises in the water, such as swimming, are easy on the joints and can help lower blood sugar levels. They may also improve heart health, strength, and general fitness in those with Type 2 diabetes.

6. High-intensity interval training

High-intensity interval training (HIIT) alternates between extended periods of lower-intensity exercises and brief bursts of high-intensity activities. You may incorporate this into a variety of workouts, such as cycling and running. Your fasting blood sugar may drop if you have Type 2 diabetes.

7. Weight training

This type of strength training builds or maintains muscular mass and strength using weights or other equipment. It may improve glucose tolerance and insulin sensitivity in individuals with Type 2 diabetes.

8. Yoga

Yoga incorporates breathing, meditation, and low-impact movement. Strength, flexibility, and balance can all be enhanced by it. For elderly adults with Type 2 diabetes who may be more likely to fall, this is especially beneficial. Additionally, the technique can help you control your cholesterol and blood sugar levels.

Eat more fiber

By delaying the breakdown of carbohydrates and the absorption of sugar, fiber helps blood sugar levels rise more gradually.

Fiber comes in two varieties: soluble and insoluble.

Although both are significant, it has been demonstrated that soluble fiber improves blood sugar regulation, whilst insoluble fiber does not.

Your body's capacity to control and reduce blood sugar levels can be enhanced by eating a diet rich in fiber. You may be able to better manage type 1 diabetes with this.

Foods high in fiber include:

1. vegetables

2. fruits

3. legumes

4. whole grains

Safe Exercise Tips for People with Diabetes

Use these tips to make sure your workouts are both safe and productive:

1. Before and after doing out, check your blood sugar levels to prevent hypoglycemia or hyperglycemia.

2. To keep blood sugar levels steady, pick the ideal time of day, such as the morning or the evening.

3. Eat a healthy snack before working out if your blood sugar is low.

4. To avoid injuries, especially for people with nerve problems, choose comfortable shoes.

5. Avoid exerting yourself too much and pay attention to your body if you feel weak, lightheaded, or exhibit symptoms of hypoglycemia.

6. To handle unexpected reductions in blood sugar, keep a rapid source of glucose on hand, like candies or fruit juice.

7. Before beginning or changing your fitness regimen, speak with your physician.

Regular exercise can help you stay healthy and lower your risk of problems from diabetes. Always with a doctor before starting a new fitness regimen.