Exercise regimens for diabetes

Exercise offers tremendous benefits for everyone with diabetes, whether it’s type 1 or type 2. Regular physical activity can help regulate blood sugar levels, aid in weight management when necessary, and reduce the risk of diabetes-related complications. But which types of exercise should you focus on?

Although aerobic and resistance training are particularly advantageous for individuals with diabetes, any form of movement that increases your heart rate is beneficial.

Here are some exercises that can offer significant health benefits.

Aerobic exercises

Aerobic exercises involve rhythmic, continuous movements of large muscle groups for an extended period. Activities such as cycling, walking, jogging, swimming, dancing, water aerobics, and even gardening or leaf raking are examples of aerobic exercises.

For individuals with diabetes, engaging in aerobic exercise provides numerous health benefits. It enhances insulin efficiency, reduces stress, improves blood circulation, and lowers the risk of heart disease by helping to manage blood sugar, blood pressure, and cholesterol levels.

Diabetes Canada recommends that people with diabetes aim for at least 150 minutes of aerobic activity per week, spread across at least three days, with no more than two consecutive days without exercise.

Start by selecting one or two aerobic activities that you enjoy, and gradually increase your workout duration to reach the 150-minute weekly goal. Always consult your doctor or an exercise specialist before starting a new exercise routine, especially if you’re new to physical activity.

Read Also: Simple Lunch Ideas for People with Diabetes

Swimming

Swimming is an excellent aerobic workout that can boost your overall fitness. It’s also beneficial for heart health since the continuous movement of your arms and legs improves blood circulation and oxygen delivery throughout the body.

Many choose swimming as their go-to aerobic exercise because it’s low-impact, making it gentle on the joints compared to high-impact sports like running or football. Swimming engages both upper and lower body muscles, which can help with diabetes management by increasing muscle sensitivity to insulin and promoting glucose absorption, effectively lowering A1C levels.

Incorporating 20-30 minutes of lap swimming two to four times per week into your routine is a great way to enhance your cardiovascular fitness.

Yoga

Yoga is an ancient practice, dating back over 5,000 years in India, that encompasses mental, physical, and spiritual disciplines. Through a combination of physical postures, breathing exercises, and meditation, yoga aims to enhance both physical ease and mental clarity.

Consistent yoga practice is widely recognized for its ability to reduce stress, improve flexibility, lower blood pressure, and promote general wellness. Many health professionals also believe that yoga can play a key role in managing diabetes and preventing related complications like heart disease.

Additional benefits of yoga include:

• Improved sleep quality

• Lowered anxiety and stress

• Boosted overall well-being

• Better digestion and circulation

• Enhanced posture, flexibility, and physical strength

• Increased focus and energy

Incorporating yoga into your fitness routine, whether by attending a class or practicing at home for 30 to 60 minutes, one to two times a week, is a great way to blend resistance training with exercises that improve balance and flexibility.

If you’re searching for an effective way to organize your weekly workouts, this exercise planner is a valuable tool! You can break it down by day, noting the activities you’ve done or intend to do. This planner helps you stay committed to your fitness objectives and lets you monitor your progress over time, keeping you on track toward achieving your goals.