If you are a diabetic, one of the best ways to keep high blood sugar in check is exercising on a regular basis. It’s also something that can help fend off some of the most common complications of diabetes, such as weight gain, high blood pressure and heart disease. In this article, you will learn about expert-recommended exercises for people like you who are diagnosed with diabetes.
Don’t forget to share this article on your various social media sites afterwards most especially if you have family and friends who also have diabetes or at high risk of developing this metabolic disorder.
According to the American Diabetes Association, two forms of exercise are proven highly beneficial for anyone who has diabetes: strength training and aerobics.
What makes strength training, or also sometimes referred to as resistance training, very good for diabetics is the fact that it helps to lower the blood glucose. That’s because it involves building muscles, and muscles require lots of energy (sugar) in order for them to work and also stay intact. Actually, experts say that muscles keep on consuming sugar even while you are just resting or taking a trip to dreamland.
Doing aerobic exercises also helps get rid of excess sugar in the blood because it causes your metabolism to spike. The faster the metabolism runs, the more calories burned. What’s more, aerobic exercises also help in lowering the blood pressure and cholesterol levels, both of which are known to complicate diabetes.
Here are some easy exercise tips for diabetics coming straight from medical professionals:
Some type of strength training should be performed not less than 2 times a week. This not only helps build more muscles, but also keep the muscles you build remain intact. Muscles tend to shrink if you do not use them.
There is really no need for you to hit the gym or buy expensive pieces of equipment for you to build muscles. Did you know that heavy books, canned goods and water bottles can be used as makeshift dumbbells? With a little imagination as well as resourcefulness, you can build muscles at home without shelling out cash.
Exercises that utilize your own body weight also help build muscles. Some wonderful examples include push-ups, chin-ups, sit-ups, lunges, squats and planks.
Using the stairs instead of taking the elevator helps build leg muscles. Using a shopping basket instead of a pushcart helps build arm muscles. Other everyday activities that require you to employ your extremities a lot can actually help build muscles, such as washing the car, cleaning shelves and gardening.
Aerobic exercises should be performed not less than 20 minutes each time. Just about any physical activity that causes your heart rate and respiratory rate to increase is a good form of aerobic exercise. Some examples include brisk walking, sweeping the floor, dancing, swimming, hiking, playing badminton and bicycling.
If you cannot perform an aerobic exercise for 20 minutes straight, worry not. Experts say that you may carry out short aerobic exercises throughout the day until you complete the recommended minimum amount of time for working out. For instance, you may do a 10-minute walk in the morning and another 10-minute walk at night.
Want to lose excess pounds because you are well-aware that being overweight is bad for anyone with diabetes? Experts say that you should do aerobic exercises close to 60 minutes on most days of the week.
Opt for moderate forms of aerobic exercises. If you cannot speak while working out, then your exercise is already intense. But if you can speak without any trouble while engaged in the activity, that’s just mild.