One of the prevalent health concerns today is diabetes. Therefore, to manage diabetes, a practical, sustainable, and affordable approach is needed. Among all the treatment options available for diabetes, exercise is one lifestyle change that fulfils most of the criteria required to control the disease. Exercise is an important physical activity for diabetics that can aid in blood sugar regulation and insulin sensitivity. People with diabetes should consider weight management through exercise. Exercise lowers cardiovascular disease risk while improving sleep, psychological health, and overall well-being. However, diabetics should see a healthcare practitioner before beginning any fitness program. This article includes some of the best physical activities for diabetics. In addition to managing diabetes through exercise, securing a health insurance policy can provide financial support for regular check-ups, medications, and unforeseen medical expenses, ensuring comprehensive care for your health.
What are the best exercises for diabetic people?
Exercise is one of the first recommended strategies for people diagnosed with diabetes to control blood glucose levels. Some well-known exercises for diabetic people are listed below.
1. Walking
Walking is an easy-to-do but effective exercise to start with. Most diabetic people can do walking with minimal risk of injury. Walking does not require special equipment, but comfortable clothing and shoes can make this a wonderful experience. Walking 10,000 steps daily or 30 minutes of walking a day for 5 days a week may lower a person's risk of developing type 2 diabetes. People who have problems in walking should walk for smaller durations throughout the day. Once a person becomes comfortable, he/she can increase the walking time. Walking for diabetics is similar to aerobic exercise; brisk or moderate intensity can help lower blood glucose levels.
2. Strength training
The health benefits of aerobic exercise are known. Researchers now believe that an exercise plan for diabetics should also include muscle-strengthening exercises at least twice a week. Strength training improves the mass of the lean muscles, boosting the metabolic rate and increasing calorie consumption. Adequate consumption of calories can help control blood glucose levels. Some strength training exercises include squats, pull-ups, push-ups, triceps extensions, bicep curls, planks, lunges, and deadlifts. Muscle soreness can occur after muscle-strengthening exercises; if muscle soreness is severe, stop the exercise immediately and contact your healthcare provider. People who take diabetic medication should consult their healthcare provider before starting strength training exercises to avoid dangerous drops in their blood sugar levels.
3. Cycling
Cycling is an aerobic physical activity where the lungs, heart, and blood vessels, together with lower limb muscles, work at the same time. Cycling is less strenuous and has a lower risk of injury when compared to other sports activities. Some health benefits of cycling for diabetic people are listed below:
- Cycling for 6 months can improve levels of HbA1c (glycosylated haemoglobin), reduce weight, and improve blood pressure in adults with type II diabetes.
- Cycling 3 miles a day can lower the risk of heart disease.
- As cycling involves the lower limbs, it improves blood circulation & also reduces the risk of nerve and vessel damage.
4. Swimming
Swimming improves cardiovascular fitness and is considered one of the best exercises for people suffering from type I and type II diabetes. Swimming is a good exercise for people who have numbness, tingling, or loss of sensation due to diabetic neuropathy. Swimming movements strengthen the body's key muscles; one hour of swimming can burn 350–500 calories and help lower blood sugar levels efficiently. Buoyant force in the water reduces the impact of gravity, so swimming is less stressful for diabetic people, and the chances of physical injuries to feet and joints are lower.
5. Dancing
Any form of dance, whether it is salsa, Zumba, ballroom dancing, or Indian classical dancing, may help reduce insulin resistance and better manage blood sugar levels. Besides physical benefits, dance also elevates moods and reduces stress. As dance is considered body-weight exercise, it can also help build muscles. For diabetic people, dancing can be helpful in:
- Weight loss
- Improving bone strength
- Burning calories
- Improving cardiovascular health
- Promoting flexibility
- Improving balance
However, for diabetic people, any form of physical activity, including dancing, should be done under the supervision of an instructor with certain precautions.
6. Yoga
Yoga for diabetic persons is an ancient practice that can do wonders for the body and mind; it brings body, mind, and spirit together. Certain yoga poses can be beneficial in reducing blood pressure and blood sugar, as well as the risk of heart disease. Seated forward bend, shoulder stand, plough pose, upward-facing dog, bow pose, child’s pose, and spinal twist are some yoga poses that can help control diabetes. Daily yoga practice for 12 weeks can significantly reduce HbA1c levels with good glycaemic control. Practising yoga can boost strength and flexibility and prevent diabetic neuropathy while keeping stress levels low.
7. Tai Chi
Tai Chi is a mild workout that can aid in diabetes management. It combines breathing and relaxation with slow and steady movements. Tai Chi is particularly efficient at reducing stress, a primary cause of diabetes. According to Chinese philosophy, Tai Chi enhances Qi or life energy. This life energy plays a role in controlling diabetes. Tai Chi helps build flexibility and strength. It has beneficial effects on:
- Cardio-respiratory health
- Muscle strength
- Balance and coordination
- Peripheral circulation
- Reducing stress and anxiety
All these beneficial effects of Tai Chi help prevent diabetes-related complications.
Exercises to be avoided by diabetics
Exercise needs extra energy in the form of blood glucose. Strenuous exercise can lower blood glucose levels rapidly. Therefore, if a person takes insulin or diabetes medicine, strenuous, high-intensity exercise can lead to lower blood glucose, a condition called hypoglycaemia. In hypoglycaemia, blood sugar levels fall too rapidly, which can be dangerous. Early symptoms of hypoglycaemia include weakness, light-headedness, and dizziness. Therefore, snacks, medications, and types of exercise for a diabetic person need to be adjusted. A diabetic person should avoid the following:
- High-impact, strenuous exercise
- Prolonged weight-bearing activities, mainly if an injury or open sore is present
- Walking for long distances
- Running on a treadmill
- Jumping/hopping
- Exercise in an extremely hot or cold environment
People who have existing complications like heart or kidney ailments or eye problems should check with their diabetes specialist before doing a particular type of physical activity.
Things to remember when creating a diabetes-friendly workout plan
Exercise can help in the prevention and progression of diabetes. But diabetics must remember the following:
- Consultation with your healthcare provider is important before starting any new exercise.
- Regular blood sugar monitoring before, during, and after any exercise can help understand the impact of different activities and make necessary adjustments.
- Starting slowly and gradually increasing the activity decreases the chances of injury.
- Drinking plenty of water to keep the body hydrated.
- Warming up the body before starting an exercise session and cooling down post-workout is important to prevent injuries.
- Keeping a source of glucose is important for a diabetic person in case blood sugar falls unexpectedly.
- Wearing correct footwear can reduce the chances of foot sores and blisters in patients with diabetic neuropathy.
- Avoiding overexertion under any circumstances.
- Aim for a regular and consistent workout.
- Exercise selection should be individual-specific based on the person's needs.
Frequently Asked Questions (FAQs)
Which is the best exercise to lower blood sugar?
Moderate exercise makes the heart beat faster and breathing harder; therefore, muscles use more glucose from the bloodstream. This helps in better utilisation of blood glucose and also helps insulin work better. Almost all aerobic and cardiovascular exercises, like walking, dancing, swimming, cycling, and yoga, can lower blood sugar levels. However, very intense exercise can increase the stress hormones in the body, which in turn, increase blood sugar levels.
What is the ideal blood sugar level?
A person's normal blood sugar level should be less than 140 mg/dL. If a person’s blood sugar level remains higher than 200 mg/dL two hours after consuming a meal, the person is diabetic. The person is prediabetic if the blood sugar reading lies between 140-199 mg/dL. In diabetes, increased blood sugar occurs either because of the inability of body cells to use insulin or due to inhibition of insulin production.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.
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