Exercises such as walking, swimming and yoga can help people manage their blood sugar levels more effectively. If you are new to exercise or have not been physically active for some time, talk to your doctor before starting a workout program to make sure there are no health restrictions. Start slowly and gradually increase the intensity according to your fitness level and personal goals.
Types of Exercises for Diabetes to Help Control Blood Sugar
Here are five recommended exercises for people with diabetes:
Walking
You do not need a gym membership or costly equipment to begin exercising. A comfortable pair of shoes and a safe place to walk are enough. Walking briskly for 30 minutes, five days a week, meets the recommended guidelines for aerobic activity. Research has found that walking can help lower blood pressure, HbA1c levels and body mass index (BMI) in people with type 2 diabetes.
Cycling
Cycling is a low-impact exercise that puts less pressure on the joints. This can be especially helpful because nearly half of people with type 2 diabetes also have arthritis, which is closely associated with obesity, a major risk factor for both prediabetes and type 2 diabetes. People with diabetic neuropathy or joint pain may find cycling a safe and useful form of exercise.
Swimming
Water-based exercises are also gentle on the joints and have a low impact. Swimming, water aerobics, water jogging and other activities in the water can improve heart health, lung capacity and muscle strength without putting too much stress on the joints. Studies have found that aquatic exercises can improve physical fitness, muscle strength and vascular function in people with type 2 diabetes.
Team Sports
If you find it difficult to stay motivated on your own, joining a recreational sports team may help. Being part of a team and having to attend regular practices can encourage you to stay active and consistent. Team sports that provide good aerobic workouts include basketball, soccer, softball, tennis, pickleball and handball.
Aerobics
Joining an aerobics or fitness class can make exercise more fun and enjoyable. Studies have shown that aerobic exercise can help control blood sugar, manage body weight and provide other health benefits for people with prediabetes and diabetes. Zumba, a popular workout that combines dancing with fast-paced aerobic movements, has also been found to benefit people with obesity and may help prevent type 2 diabetes.
