Best workout ideas for diabetics 

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Published: March 6, 2022

If you live with type 2 diabetes, regular exercise, among other benefits, can help you manage your blood sugar levels. Furthermore, exercising may reduce your risk of heart attack and stroke, reduce cardiovascular risk factors, as well as promote overall health. Nevertheless, to see lasting results compliance with an exercise program has to be consistent. If you’re thinking about starting an exercise program, it’s a good idea to consult with a doctor first. This is to ensure there are no restrictions or special precautions. Starting gradually and building up to your personal goal most of the time works best. If you’re unsure where to start, here are 9 workout ideas for diabetics that can help you reach your fitness goals. From traditional weightlifting to modern Zumba dance, we’ve got you covered.

1. Walking

No gym membership or expensive equipment is required. Walking is a great way to get exercise along with fresh air. So, grab your supportive pair of shoes and go on a brisk 30-minute stroll four or five times a week to hit your target. Going on regular walks combined with Meal Plan for Diabetics Dubai is a sure way to success for diabetics. Walking can easily become your healthy habit in no time.

A girl doing a plank at a beach
Exercising does wonders for your overall quality of life.

2. Dancing

We’ve already mentioned Zumba, but including any kind of dance in your workout routine will certainly add more fun to your exercise. Groovy movement for 25 minutes at least three days a week will help your heart, lower your blood sugar, ease stress levels, and burn calories too. Keep in mind that you don’t need a partner to get started either as there’s a wide variety of dance workouts to choose from.

3. Swimming is one of the best workout ideas for diabetics

Aquatic activities are aerobic exercises that don’t strain your joints as other ones can. Additionally, they let you work muscles in your upper and lower body at the same time. Hitting the water is also good for your heart, can also lower cholesterol, and help you burn serious calories. Don’t forget to let the lifeguard on duty know that you have diabetes. Combine Dubai meal plans with swimming, water aerobics, aqua jogging, or other aquatic activities for best results.

4. Biking

Roughly half of the people with type 2 diabetes also have arthritis. The two conditions include several similar risk factors, obesity included. Low-impact exercises are a great choice for those experiencing lower joint pain. Cycling, as one of the examples, can help you meet your fitness goals while minimizing strain on your joints. You can choose between using a stationary one or hitting the road. And 30 minutes a day three to five times a week will do. It will get your heart rate up, burn blood sugar, and help you lose weight without hurting your knees or other joints.

A group of people exercising with small weights in the gym
Listen to what your body tells you while choosing which types of exercise are right for you.

5. Climbing stairs

Climbing stairs can be a healthy and easy way to burn calories. Furthermore, it can get your heart and lungs working faster, especially if you have type 2 diabetes. Actually, going up and down the stairs for 3 minutes about an hour or two after a meal is an awesome way to burn off blood sugar. The best thing about it is that you can do it anywhere there’s a staircase. For instance, at work when you need a break.

6. Strength training

Strength training can be done either as weightlifting or with resistance bands. It can lower your blood sugar and will definitely help make your muscles and bones stronger. You get the most out of it if you do it twice a week in combination with aerobic stuff. If this workout idea sounds good to you, you can use weight machines, free weights, or perform a wide variety of strengthening activities with resistance bands. Many of these exercises can be done at home, such as:

  • Lifting canned goods or water bottles
  • Push-ups
  • Sit-ups
  • Squats
  • Lunges

7. Gardening is an example of out-of-the-box workout ideas for diabetics

If the idea of traditional exercise simply isn’t doing it for you, no worries. You can use your garden counts as both aerobic activity and strength training. Since you’re walking, kneeling, and bending it gets your blood going. Moreover, since you’re digging, lifting, and raking it also builds muscles and helps your bones. Bonus points for being outside, where your stress levels can be lower.

A man doing push ups with headphones on a workout court
Get ready to improve your life, health, and mental state as you start exercising regularly.

8. Yoga or pilates are amazing workout ideas for diabetics

Yoga is a low-impact exercise that can make you stronger and more flexible. The movements, the poses, and focus on breathing may also ease stress, help with balance, and build muscle. Subsequently, that can keep your blood sugar levels more stable. Pilates is basically designed to improve core strength, coordination, and balance. Consider signing up for classes at your local gym. Additionally, there are many instructional videos and books available online.

How Much Is Enough?

It depends, honestly. If you’re sedentary or haven’t been active in a while, take it easy. Of, course, before starting anything talk with your doctor. You should begin with 5 to 10 minutes a day and build up over time. Otherwise, a minimum of 30 minutes of activity five days a week can help the insulin in  your body work better. These should be exercises that get your heart and lungs going and kick your blood flow into a higher gear.

What is the takeaway?

To conclude, getting regular exercise can improve your mood as well as your sleep quality and help you manage stress. All of this can help you manage your blood sugar. Hopefully, these workout ideas for diabetics helped you find something you’re interested in. Regular exercising will help you better your relationship with food, while better sleep can help balance hunger hormones. This can lead to you making food choices that are best for your blood sugar easier than before.



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