Riya Baibhawi

Swimmers Are Better At Managing Diabetes: 10 Exercises That Help You Manage Blood Sugar

Swimming

<a href="https://www.healthandme.com/health/diabetes">Diabetes</a> is a chronic disease that occurs when your body cannot regulate the sugar in the blood. Type 1 diabetes occurs when the immune system attacks insulin-producing cells in the pancreas. Whereas Type-2 diabetes, a more common one, happens when the body produces insufficient insulin or becomes resistant to its effects. More than 830 million people have diabetes worldwide, as per the latest data from the World Health Organization (WHO).

While there is no treatment for this condition, regular physical activity can help manage it, particularly Type 2. Exercises like walking, swimming, and yoga may also help reduce your risk of heart attack and stroke, reduce cardiovascular risk factors, and promote overall health and well-being. Exercise can also help prevent the development of diabetes in people who have prediabetes. The American Diabetes Association (ADA) encourages people to get at least 150 minutes of moderate-intensity aerobic activity per week.

<h2>Here Are Exercises That You Must Do If You Are Diabetic</h2>1. Walking

You don’t need a gym membership or expensive exercise equipment to get moving. You can meet your recommended minimum target for aerobic fitness by going for a brisk 30-minute walk 5 days per week. There is empirical evidence that this simple exercise can prove to a be game-changer. According to a 2021 research review, walking can help people with type 2 diabetes lower their blood pressure, HbA1c levels, and body mass index.

Roughly half of people with type 2 diabetes have arthritis. Moreover, diabetic neuropathy, a condition that causes nerve damage, can also cause joint pain in people with type 2 diabetes. If you have joint pain, consider choosing low-impact activities. Cycling, for example, can help you meet your fitness goals while minimizing strain on your joints.

Swimming is another low-impact exercise option for those who want to move. All aquatic sports like water aerobics, aqua jogging, can give your heart, lungs, and muscles a workout while putting little stress on your joints. A 2020 study found that water-based exercise helped people with type 2 diabetes improve fitness levels, overall strength, and vascular function.

Team sports gives you an opportunity to socialize with other fitness enthusiasts and the commitment you make to them might help you find the motivation. Many recreational sports offer a good aerobic workout. Consider trying basketball, soccer, softball, tennis, pickleball, or handball.

Signing up for an aerobic dance or other fitness class might also help you meet your exercise goals. A 2015 study found that women with Type 2 diabetes were more motivated to exercise after taking Zumba classes for 16 weeks. Besides, the study also found that they had a better management of their studies. 

Weightlifting and other strengthening activities help build your muscle mass, which can increase the number of calories you burn each day. Strength training may also help improve your blood sugar management. If you want to incorporate weightlifting into your weekly exercise routine, you can use weight machines, free weights, or even heavy household objects, such as canned goods or water bottles.

7. Resistance Band Exercises

Weights aren't the only tool you can use to strengthen your muscles. You can also perform a wide variety of strengthening activities with resistance bands. In addition to increasing your strength, exercising with resistance bands may provide modest benefits to your blood sugar management. 

Callisthenics involves using your own body weight to strengthen your muscles. Common callisthenics exercises include pushups, pullups, squats, lunges, and abdominal crunches. Whether you choose to strengthen your muscles with weights, resistance bands, or your own body weight, try to work out every major muscle group.

Pilates is a popular fitness program to help improve core strength, coordination, and balance. According to a 2020 study of older adult women with type 2 diabetes, it may also help improve blood sugar management.

According to the ADA, yoga and relaxation practices like qigong and mindfulness can help people with type 2 diabetes manage their blood sugar, blood pressure, and weight. It might also help lower stress, improve the quality of your sleep, and boost your mood.

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Diabetes is a chronic disease that occurs when your body cannot regulate the sugar in the blood. Type 1 diabetes occurs when the immune system attacks insulin-producing cells in the pancreas. Whereas Type-2 diabetes, a more common one, happens when the body produces insufficient insulin or becomes resistant to its effects. More than 830 million people have diabetes worldwide, as per the latest data from the World Health Organization (WHO). While there is no treatment for this condition, regular physical activity can help manage it, particularly Type 2. Exercises like walking, swimming, and yoga may also help reduce your risk of heart attack and stroke, reduce cardiovascular risk factors, and promote overall health and well-being. Exercise can also help prevent the development of diabetes in people who have prediabetes. The American Diabetes Association (ADA) encourages people to get at least 150 minutes of moderate-intensity aerobic activity per week.Here Are Exercises That You Must Do If You Are Diabetic1. WalkingYou don’t need a gym membership or expensive exercise equipment to get moving. You can meet your recommended minimum target for aerobic fitness by going for a brisk 30-minute walk 5 days per week. There is empirical evidence that this simple exercise can prove to a be game-changer. According to a 2021 research review, walking can help people with type 2 diabetes lower their blood pressure, HbA1c levels, and body mass index.2. CyclingRoughly half of people with type 2 diabetes have arthritis. Moreover, diabetic neuropathy, a condition that causes nerve damage, can also cause joint pain in people with type 2 diabetes. If you have joint pain, consider choosing low-impact activities. Cycling, for example, can help you meet your fitness goals while minimizing strain on your joints.3. SwimmingSwimming is another low-impact exercise option for those who want to move. All aquatic sports like water aerobics, aqua jogging, can give your heart, lungs, and muscles a workout while putting little stress on your joints. A 2020 study found that water-based exercise helped people with type 2 diabetes improve fitness levels, overall strength, and vascular function.4. Team SportsTeam sports gives you an opportunity to socialize with other fitness enthusiasts and the commitment you make to them might help you find the motivation. Many recreational sports offer a good aerobic workout. Consider trying basketball, soccer, softball, tennis, pickleball, or handball.5. Aerobic DanceSigning up for an aerobic dance or other fitness class might also help you meet your exercise goals. A 2015 study found that women with Type 2 diabetes were more motivated to exercise after taking Zumba classes for 16 weeks. Besides, the study also found that they had a better management of their studies. 6. WeightliftingWeightlifting and other strengthening activities help build your muscle mass, which can increase the number of calories you burn each day. Strength training may also help improve your blood sugar management. If you want to incorporate weightlifting into your weekly exercise routine, you can use weight machines, free weights, or even heavy household objects, such as canned goods or water bottles.7. Resistance Band ExercisesWeights aren't the only tool you can use to strengthen your muscles. You can also perform a wide variety of strengthening activities with resistance bands. In addition to increasing your strength, exercising with resistance bands may provide modest benefits to your blood sugar management. 8. CalisthenicsCallisthenics involves using your own body weight to strengthen your muscles. Common callisthenics exercises include pushups, pullups, squats, lunges, and abdominal crunches. Whether you choose to strengthen your muscles with weights, resistance bands, or your own body weight, try to work out every major muscle group.9. PilatesPilates is a popular fitness program to help improve core strength, coordination, and balance. According to a 2020 study of older adult women with type 2 diabetes, it may also help improve blood sugar management.10. YogaAccording to the ADA, yoga and relaxation practices like qigong and mindfulness can help people with type 2 diabetes manage their blood sugar, blood pressure, and weight. It might also help lower stress, improve the quality of your sleep, and boost your mood.