diabetes

Top 3 types of physical activity beneficial for maintaining health with diabetes

On By In Diabetes

  1. Brisk Walking or Slow Running.

Just 10 minutes of walking at this pace can help lower blood sugar levels. To consistently feel well, it is important to take such walks every day. Depending on your physical fitness, choose a walking pace that is optimal for you and won’t harm your health. Studies show that slow running helps improve indicators in type 2 diabetes. During walking or running, a significant amount of glucose is used by the muscles, resulting in a decrease in its presence in the blood. Brisk walking not only helps reduce symptoms of diabetes and improves insulin use but also strengthens the heart and increases endurance. The key is to choose clothing and footwear appropriate for the weather to ensure you are comfortable while walking. Such a walk will boost your mood and help you take your mind off problems.

  1. Swimming.

This type of activity is the best way to strengthen muscles, as water acts as both an excellent sculptor and trainer. When you move in water, your body receives a natural hydromassage that improves circulation, metabolism and skin condition. It is important to monitor blood glucose levels before and after swimming sessions. Also, remember that the intensity and speed of the workout should be adjusted individually based on how you feel, considering blood sugar levels due to exercise, as well as blood pressure and pulse.

  1. Yoga.

At first glance, yoga may seem like a passive relaxation activity. However, yoga helps keep all muscle groups toned and activates tissue regeneration processes. Workouts can be done at home on a mat or in a studio with a group and a trainer. Start with 20-30 minutes 3-4 times a week and gradually increase the practice time. Focus on asanas and breathing techniques that improve pancreatic function, accelerate metabolism and normalize blood sugar levels. Choose one or several breathing techniques and don’t forget a light joint warm-up before practicing.

During any physical activity, follow these rules:

  • monitor all your indicators before each workout;
  • consistency in exercise is more important than intensity;
  • pay special attention to clothing and footwear: they should be comfortable and not cause discomfort;
  • carefully check your feet for cracks, calluses or abrasions;
  • check inside your shoes before each workout for any small objects;
  • monitor blood sugar and blood pressure after workouts and before bedtime;
  • Important! Take the medications prescribed by your doctor. For Type 2 diabetes, medications such as Glyciphage-500 and Glizide may be prescribed. These helps control glucose levels, which is important during exercises.

If you experience dizziness, general weakness or blurred vision during exercise, stop, rest and seek help. The first few weeks of regular training may be quite challenging, but over time, as physical activity becomes a regular and familiar routine, you will feel improvements in overall well-being and mood. Remember, if your blood sugar level is below 5 mmol/L or above 14 mmol/L or if blood pressures are higher than 150/80 mmHg, you should avoid starting workouts.