6 Best Exercises for Diabetics: Lower Blood Sugar, Diabetes Management

Managing diabetes requires a general approach that includes a healthy diet, medication when needed, and proper exercises for diabetics.

Exercise plays a crucial role in maintaining healthy blood sugar levels and overall diabetes management, especially for individuals with type 2 diabetes.

In this article on RambodFit, we’ll check out the best evidence-based exercises for diabetics to help lower blood sugar and improve diabetes management.

We’ll also explore the scientific benefits of these exercises for diabetics and how to add them in a safe way into your daily routine.

Why exercises for diabetics are important?

Exercise enhances the body’s sensitivity to insulin, the hormone responsible for adjusting blood sugar levels. In other words, It empowers insulin to function better.

Regular physical activity allows glucose (sugar) to enter muscle cells more efficiently and easily, helping lower blood glucose levels and reduce insulin resistance.

According to a study published in the journal Diabetes Care, both aerobic and resistance exercises are beneficial for people with type 2 diabetes as they help control blood glucose levels over time.

Moreover, exercise is essential for maintaining a healthy weight, reducing cardiovascular risk factors, and improving overall quality of life, which are necessary in diabetes management.

Benefits of exercises for diabetics

There are several benefits that some regular physical activities have including:

1. Lower blood sugar levels: Exercise increases insulin sensitivity and helps muscles absorb more glucose.
2. Improved cardiovascular health: Regular exercise strengthens the heart, lowers blood pressure, and improves circulation.
3. Weight management: Exercise, when combined with a healthy diet, can help with weight loss and prevent obesity, a major risk factor for type 2 diabetes.
4. Reduced insulin resistance: Exercise helps the body use insulin more effectively, which is critical for people with type 2 diabetes.
5. Better mood and mental health: Physical activity reduces stress, anxiety, and depression, which are often associated with chronic conditions like diabetes.

6 evidence-based exercises for diabetics

Different types of exercises for diabetics can help manage blood sugar levels properly. These include aerobic exercises, resistance training, and flexibility exercises.

Let’s explore each of these, backed by scientific evidence from studies on diabetes and exercises for diabetics.

1. Walking: A Simple and Effective Exercise

Walking is one of the easiest and most suitable forms of exercise for managing diabetes.

It doesn’t require any special equipment and can be done almost anywhere. Research has shown that regular walking can significantly lower blood glucose levels.

A study published in The New England Journal of Medicine found that walking for 30 minutes a day, five days a week, helped lower blood sugar levels and improved insulin sensitivity in people with type 2 diabetes. Even a fast 10-15 minute walk after meals can have a substantial impact on reducing blood sugar spikes.

How to Get Started:

• A. Aim for 30 minutes of brisk walking, five days a week.
• B. If you’re just starting, begin with 10-15 minute walks and gradually increase the duration.
• C. Walk after meals to help regulate blood sugar levels more effectively.

2. Resistance Training: Building Muscle and Improving Insulin Sensitivity

Resistance or strength training involves exercises for diabetics that make their muscles work against a weight or force, such as lifting weights or using resistance bands.

Building muscle mass through strength training improves insulin sensitivity, allowing your muscles to absorb glucose in a better way.

A study published in The Annals of Internal Medicine found that combining resistance training with aerobic exercises led to the most significant improvements in blood sugar control among individuals with type 2 diabetes.

The study participants who engaged in both forms of exercise had a more significant reduction in HbA1c (a marker of long-term blood sugar control) compared to those who only did aerobic exercise or strength training alone.

How to Get Started:

• A. Aim for two to three days of strength training each week.
• B. Start with light weights or bodyweight exercises and gradually increase the resistance as you become stronger.
• C. Focus on working all major muscle groups: legs, back, chest, arms, and core.

3. Yoga: Reducing Stress and Improving Blood Sugar Levels

Yoga combines physical postures, breathing exercises, and relaxation techniques, making it a general approach to managing diabetes.

Studies have shown that yoga can reduce stress and inflammation, both of which can negatively affect blood sugar levels.

A randomized controlled trial published in Diabetes Care found that participants with type 2 diabetes who practiced yoga experienced significant reductions in blood glucose levels and improved lipid profiles.

Yoga’s combination of physical movement and stress reduction makes it an excellent choice for individuals looking to manage their diabetes in a low-impact way.

How to Get Started:

• A. Consider joining a beginner yoga class or following online tutorials.
• B. Focus on gentle yoga styles such as Hatha or restorative yoga.
• C. Practice for 20-30 minutes a few times a week to experience the benefits.

4. Cycling: Boosting Cardiovascular Health and Lowering Blood Sugar

Cycling, whether outdoors or on a stationary bike, is a fantastic cardiovascular exercise that helps improve insulin sensitivity and lower blood sugar.

It is also easy on the joints, making it suitable for individuals with arthritis or mobility issues.

A study published in The Journal of Diabetes Research showed that moderate-intensity cycling led to improvements in glucose control in people with type 2 diabetes, especially when done regularly.

Cycling also enhances cardiovascular fitness, which is crucial for diabetics who are at higher risk for heart disease.

How to Get Started:

• A. Start with 10-20 minute sessions of cycling at a moderate pace, gradually increasing the duration as your fitness improves.
• B. Aim for three to five sessions per week for optimal benefits.
• C. You can cycle outdoors or use a stationary bike at home or in the gym.

5. Swimming: A Low-Impact Full-Body Workout

Swimming is an excellent full-body workout that improves cardiovascular health, increases insulin sensitivity, and helps lower blood sugar levels. It’s also a low-impact exercise, making it ideal for individuals with joint issues or complications like diabetic neuropathy.

A study published in The Journal of Physical Activity and Health found that swimming improved blood glucose control and cardiovascular fitness in individuals with type 2 diabetes (Mendonca et al., 2013). Because swimming engages multiple muscle groups, it can be particularly effective for improving overall metabolic health.

How to Get Started:

• A. Start with swimming sessions lasting 20-30 minutes, three times a week.
• B. If you’re new to swimming, consider taking lessons or joining a water aerobics class.
• C. Combine swimming with other forms of exercise, like strength training, for a well-rounded fitness routine.

6. HIIT (High-Intensity Interval Training): Quick and Effective

High-Intensity Interval Training (HIIT) involves alternating short bursts of intense exercise with periods of rest or lower-intensity exercise. HIIT has been shown to improve insulin sensitivity and blood sugar control in a shorter amount of time compared to traditional steady-state cardio.

A study published in The Journal of Clinical Endocrinology & Metabolism found that HIIT significantly improved insulin sensitivity and glucose regulation in people with type 2 diabetes (Little et al., 2011). Because HIIT workouts are short but intense, they’re a great option for people with busy schedules.

How to Get Started:

• A. Start with 20-30 minute HIIT sessions, two to three times a week.
• B. Alternate between 30 seconds of high-intensity exercise (e.g., sprinting, jumping jacks) and 1-2 minutes of lower-intensity recovery (e.g., walking or light jogging).
• C. If you’re new to HIIT, start slowly and gradually increase the intensity as your fitness improves.

Safety Tips for Exercising with Diabetes

Before starting any new exercise program, it’s important to take certain precautions to ensure safety:

1. Consult your doctor:

Talk to your healthcare provider before starting a new exercise regimen, especially if you have diabetes complications like neuropathy or heart disease.

2. Monitor your blood sugar levels:

Check your blood sugar before and after exercise to ensure it stays within a safe range. Always carry a fast-acting source of glucose (like glucose tablets or juice) in case your blood sugar drops during exercise.

3. Stay hydrated:

Drink plenty of water before, during, and after exercise to prevent dehydration.

4. Wear proper footwear:

Diabetics, especially those with neuropathy, should wear supportive, comfortable shoes to protect their feet and prevent injury.

5. Listen to your body:

If you feel dizzy, lightheaded, or excessively fatigued during exercise, stop immediately and rest.

Conclusion

Exercises for diabetics are powerful tools in managing diabetes and lowering blood sugar levels. Adding a combination of aerobic activities like walking, cycling, and swimming, along with strength training and stress-reducing practices like yoga can improve insulin sensitivity and maintain better blood glucose control.

Remember, consistency is key, and starting slow with exercises you enjoy will help you stick to a routine. Always prioritize safety and consult your healthcare provider before making any major changes to your exercise routine.

Hope you find this article helpful and if you have any questions, just ask us.

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