Regular exercise has additional benefits for people with type 2 diabetes. Regular exercise can make your cells more responsive to insulin, resulting in reduced blood sugar levels. Increasing physical activity can also lower A1C levels. Keeping fit offers numerous other advantages. The risk of developing cardiovascular disease is raised in those with diabetes. Weight control, lower “bad” LDL cholesterol, and increased “good” HDL cholesterol are all heart-healthy benefits of regular exercise.
The American Diabetes Association (ADA) advises adults with diabetes to engage in at least 150 minutes of moderate-to-vigorous aerobic activity each week. Add to that two or three weight-training sessions every week. The American Disabilities Association also recommends that older people practice flexibility and balance exercises twice or three times weekly.
You can get more exercise without shelling out hundreds of dollars on a gym subscription. You can avoid leaving the house. Check out these at-home exercise options.
Bicycle
You can get an aerobic workout on an exercise bike or elliptical machine with minimal impact on your joints. That’s significant since T2D patients are at a higher risk of developing osteoarthritis than those without the disease. There is home exercise equipment that simulates going to the gym by providing you with a class schedule.
Dance
Include some dancing in your regular exercise routine. Ballet (or barre), Zumba, or any other dance video, or a workout downloaded from your preferred streaming provider, may be popped into the player and followed. Zumba classes encouraged women with type 2 diabetes to increase their physical activity, according to a study conducted in 2015. They both experienced a reduction in body weight.
High-intensity interval training (HIIT)
Tired of waiting? Try HIIT, which packs all the advantages of a longer workout into only 20 or 30 minutes. High-intensity interval training (HIIT) consists of bursts of high-intensity activity lasting 30 seconds, like sprinting in place and leaping, followed by periods of lower-intensity activity lasting 2 minutes.
Pilates
Joseph Pilates, in the 1920s, developed an exercise technique now known as the Pilates method. Core strength is improved, along with balance and posture, through these low-impact workouts. Pilates has been shown in preliminary research to enhance blood sugar control when practiced regularly for 12 weeks. Pilates is a form of exercise that may be done anywhere with just a mat; however, certain studio Pilates classes may make use of specialized equipment.
Resistance training
Resistance training is an effective way to build muscle and improve overall fitness. Light weights, resistance bands, or even just your own body weight (via exercises like planks) can be used to increase strength. Resistance training has been shown to help people with type 2 diabetes manage their blood sugar levels, reduce insulin resistance, lower their blood pressure, and lose weight. Beginning exercisers would benefit from working with a trainer or physical therapist for at least a few sessions. They can provide you with advice on what kinds of workouts to perform and how to execute them without risking harm.
Stretching
Stretching won’t help you manage your blood sugar, but it will help you maintain joint flexibility. If you also suffer from diabetes and arthritis, this is of paramount importance. Inquire about simple and secure stretches from your trainer or physiotherapist.
Walking
Walking is one of the most accessible cardio activities because all you need is a pair of shoes and a place to go. Take a short walk outside or around the house for 5 to 10 minutes every 30 minutes to make sure you’re getting enough steps in during the day. Aim for 30 minutes of daily walking or other aerobic activity.
Yoga
Yoga has been practiced for over 5,000 years and has been shown to increase strength and flexibility while decreasing stress and anxiety. Postures, stretches, and controlled breathing are all part of it. Many medical issues, including diabetes, have prompted studies of this method. Diabetes problems can be avoided and blood glucose control enhanced through regular yoga practice. If you’re unsteady due to diabetic nerve loss (neuropathy), balancing exercises that are part of yoga can help you keep your footing and avoid falls.
Combining workouts
Combining these exercises will have the biggest beneficial effect on your health. Try alternating cardio exercises like walking or cycling with muscle-building ones like lifting weights. Yoga is a great way to gain muscle tone, stability, and stress relief. Also, make time to stretch at least twice a week.
You should incorporate regular physical activity into your treatment for type 2 diabetes. Losing weight, improving heart health, and controlling blood sugar can all result from exercising for at least 150 minutes per week. It’s easy to save money and time by exercising at home. Pick an activity you enjoy doing, so you’re more likely to keep at it.