Blood Sugar Management: Physical Activities That Can Help Keep Diabetes At Bay
For the average person, exercise is a medium to stay in shape, get stronger, or help lose weight. However, it also has another purpose. It can also help maintain normal sugar levels. For individuals with diabetes, maintaining blood glucose at a nominal amount can feel challenging. Moreover, while diet is important in managing this condition, exercise can lead to a healthy, stress-free life.
And even for those who don’t have diabetes, keeping sugar levels in the normal range has several benefits, ultimately increasing the life span. There are all sorts of different exercises one can do to help regulate sugar levels. This blog post will examine eight of the most effective ones.
Walking Outdoors/ Or On Treadmill
There are many benefits to walking outdoors or on a treadmill, including maintaining normal sugar levels. Walking is a low-impact exercise that can help control blood sugar levels by using up the excess glucose in the body. It also helps to increase insulin sensitivity, which can help to keep blood sugar levels under control. Walking also helps to reduce stress and improve overall cardiovascular health. So start this easy habit and watch blood sugar levels drop while using a sugar testing machine.
Cycling is the perfect alternative for those who are not a fan of walking or are tired of its monotony. Cycling is a great way to increase the heart rate and burn calories. It is also low-impact in nature; hence, it is easy on the joints, which is particularly important for elderly exercisers. Moreover, one can do this exercise indoors or outdoors. However, those practising outdoors should wear a helmet for safety reasons.
Swimming is a great exercise for people with diabetes. It is low-impact in nature and can help maintain normal sugar levels. Swimming can also help to improve insulin sensitivity. It is also a great way to beat the summer heat, making it a popular activity in the warmer months. Lastly, it is also quite easy on the joints, like cycling, making it a favourite activity among people of all ages. More adventurous ones can even enroll in classes like water aerobics to get the best of both worlds.
Yoga is an excellent form of exercise for people with diabetes. There are many different types of yoga, so it is important to find an enjoyable style that fits an individual’s fitness level. Furthermore, it helps alleviate stress, another contributing factor in maintaining normal sugar levels.
Tennis is a great and fun way to exercise and maintain normal blood glucose levels. Another advantage of the sport is progression. Whether an amateur or a pro, playing tennis is a major skill that can instill a sense of pride apart from combating diabetes.
When it comes to resistance training, there are a few key exercises that can help maintain normal sugar levels. Some of the major ones include:
- Presses (bench, shoulder, overhead)
- Rows (bent-over, seated)
Each exercise helps build muscle and burn calories, which are important for keeping blood sugar levels in check. When selecting which exercises to do, focusing on compound movements that work for multiple muscle groups at once is important. This will create maximum impact and keep workouts shorter and more efficient. Combine some weight training with a low-impact aerobic activity and see majorly positive results while using a sugar test machine during a routine checkup.
Aerobic exercise is one of the most important things one can do to manage diabetes. It helps to control weight, uses insulin more effectively, and lowers the risk of heart disease. For those not fond of walking alone or indulging in any activities mentioned earlier, an aerobics class like Zumba can be a lifesaver. Incorporating dance, catchy beats and a communal experience, Zumba is a great way to stay in shape and care for one’s health.
Tai chi is a form of martial arts that originated in China. It is based on the principle of yin and yang, which is the theory that two opposite forces are interconnected and interdependent. Tai chi is a slow, deliberate exercise involving a series of movements performed in a specific order. It is effective in reducing stress and improving overall health. It has also been found to help manage diabetes. A study published in the journal Diabetes Care found that tai chi helped participants maintain normal blood sugar levels and improved their insulin sensitivity.
Another major benefit of Tai chi is that it can be done anywhere, at any time. There is no need for special equipment or clothing. One can easily practice this exercise with a comfortable place to stand or sit and enough space to move arms and legs freely.
Practising any of these exercises makes it possible to maintain normal range for random blood sugar without keeping a constant eye on them via a sugar test machine. One can even combine two or more exercises for a more holistic approach to health or cycle through all eight of them every few months to break the monotony.
But there are a few things to keep in mind. Before starting any exercise routine, consult a medical practitioner. After getting the green light from the doctor, start slowly and gradually increasing the intensity and duration of the sessions.
Also, for long-term success, the key is to find an activity that one can stick with for months and years. Initially, aim for at least 30 minutes of moderate-intensity aerobic exercise most days of the week, and hopefully ramp it up once the proficiency increases.