Exercise is the best way to maintain our health. It also help to balance your diabetes level. Among adults with type 2 diabetes, having a body mass index of over 35 increases the risk of having balance problems and falling, so it is better to include balance training as part of their weekly routine, at least two or three days per week.Doing exercise regularly is improve the metabolism of our body.
These are some exercise you can easily incorporate into your daily routine and you can check how much it help you to maintain your diabetes level.
Brisk Walking
If you don’t have an exercise routine in place, start with walking, it is simple and easy exercise. For this exercise you only need a pair of shoes. Walking is probably one of the most effective and prescribed activities for people with type 2 diabetes. Brisk walking done at a pace that raises the heart rate is considered a moderate-intensity exercise. Walking at a quicker clip 30 minutes per day five days per week will help you reach the recommended goal of 150 minutes of moderate-intensity exercise.
Tai Chi
This ancient Chinese art uses slow, controlled movements along with visualization and deep breathing to build strength. It can also help with mobility, balance, and flexibility. This gentle exercise can also lower your stress level. It may also help prevent nerve damage in your feet.
Yoga
It’s worked for some 5,000 years as a low-impact exercise that can make you stronger and more flexible. Yoga can also help with balance, it include motions, poses, and focus on breathing may also ease stress and help build muscle. That can keep your blood sugar levels more stable.
Swimming
Swimming is another aerobic exercise and an ideal one for people with type 2 diabetes because it doesn’t put pressure on your joints. Being buoyed by the water is less stressful on your body compared to walking or jogging.
Hitting the water is also good for your heart. It can also lower cholesterol and help you burn serious calories. If a lifeguard is on duty, let her know you have diabetes.
Dance
This can be a fun way to get your exercise. Just shake your groove thing for 25 minutes, 3 days a week to help your heart, lower your blood sugar, ease stress levels, and burn calories. You don’t need a partner to get started, either. A chair can be good support if you need it.
Climb Stairs
This can be a healthy and easy way to burn calories and get your heart and lungs working faster, especially if you have type 2 diabetes. Going up and down stairs for 3 minutes about an hour or two after a meal is a good way to burn off blood sugar. You can do it anywhere there’s a staircase, like when you need a break from work.
Bike
Fighting diabetes can be as easy as riding a bicycle. Whether you use a stationary one or hit the road, 30 minutes a day 3 to 5 times a week can get your heart rate up, burn blood sugar, and help you lose weight without hurting your knees or other joints.
Gardening
If the idea of traditional exercise isn’t for you, don’t worry. Time in your garden counts as both aerobic activity and strength training. It gets your blood going (since you’re walking, kneeling, and bending). It also builds muscles and helps your bones (since you’re digging, lifting, and raking). You’re also outside, where your stress levels can be lower.
Strength Training
You do this with free weights or resistance bands. It can lower your blood sugar and help make your muscles and bones stronger. You get the most out of it if you do it twice a week — in addition to your aerobic stuff. You can do many of these exercises at home, like:
- Lifting canned goods or water bottles
- Push-ups
- Sit-ups
- Squats
- Lunges
Gardening
If the idea of traditional exercise isn’t for you, don’t worry. Time in your garden counts as both aerobic activity and strength training. It gets your blood going (since you’re walking, kneeling, and bending). It also builds muscles and helps your bones (since you’re digging, lifting, and raking). You’re also outside, where your stress levels can be lower.
