🤔If you have diabetes, these fitness ideas can help you fight fat, increase muscle mass, improve balance, and reduce stress — and may even reduce your need for injectable insulin.
👉1.Brisk Walking Is a Mild Activity With Major Benefits.
If you don’t have an exercise routine in place, start with walking. “Walking is easy for people to do,” Dr Rana Sanjay says, “All you need is a good pair of shoes and somewhere to go. Walking is probably one of the most 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, according to the Dr Rana Sanjay . 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.
👉2.Weight Training Is Necessary for Maintaining Muscle.
“I can’t say enough about the benefits of weight training, not just for people with diabetes but for everyone,” Dr Rana Sanjay says. Weight training builds muscle mass, important for those with type 2 diabetes. “If you lose muscle mass, you have a lot harder time maintaining your blood sugar,” he says.
Plan for resistance exercise or weight training at least twice a week as part of your diabetes management plan, recommends the Dr Rana Sanjay . Regardless of your experience, you can safely add resistance exercise into your routine. This includes exercise done with free weights, machines, or bands using a resistance that feels challenging; focus on doing two to three sets of 8 to 12 repetitions of each exercise.
This includes exercise done with free weights, machines, or bands using a resistance that feels challenging; focus on doing two to three sets of 8 to 12 repetitions of each exercise.
👉3.Swimming Is a Low-Impact Exercise That Feels Good.
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,” Dr Rana Sanjay Pratap Singh says. Type 2 diabetes can lead to foot complications. Neuropathy can lead to loss of feeling in the foot, you can purchase water shoes to protect your feet in the pool.
🤔Are weights or cardio better for diabetics?
👉People with diabetes may have better blood sugar control during workouts if they lift weights before doing cardio exercise.
🤔What type of exercise is best for diabetics?
👉Walking — Because anyone can do it almost anywhere, walking is the most popular exercise and highly recommended for people with diabetes. Spending 30 minutes of brisk walking, five times each week is a great way to increase your physical activity.
🤔Can weightlifting reverse diabetes?
👉Another compelling study involved adults with type 2 diabetes who participated in five to six aerobic training sessions a week, and two to three strength-training sessions a week. After a year, 75% of the participants were able to reduce their glucose-lowering medications, and 56% had gone off them completely.
🤔Does lifting weights affect blood sugar?
👉Some workouts, such as heavy weightlifting, sprints, and competitive sports, cause you to produce stress hormones (such as adrenaline). Adrenaline raises blood glucose levels by stimulating your liver to release glucose. The food you eat before or during a workout may also contribute to a glucose rise.
🤔What exercises should diabetics avoid?
👉Very strenuous activity, heavy lifting or straining and isometric exercise. Most moderate activity such as walking, moderate lifting, weight lifting with light weights and high repetitions, stretching.
🤔Can you reverse diabetes with exercise?
👉In many cases, it is possible to reverse diabetes and prediabetes with lifestyle changes. Physical activity can also lower blood sugar. In many cases, it is possible to reverse diabetes and prediabetes with lifestyle changes.
🤔How much should a diabetic exercise?
👉The goal is to get at least 150 minutes per week of moderate-intensity physical activity. One way to do this is to try to fit in at least 20 to 25 minutes of activity every day.
🤔Does strength training lower A1c?
👉Resistance exercise builds strength, improves mobility, increases and maintains bone health, improves insulin sensitivity and reduces hemoglobin A1c, among other benefits.
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