FREE TRIAL
Tips

BEST EXERCISES TO FIGHT TYPE 2 DIABETES

Living with Type 2 diabetes means that your blood sugar level and weight should be managed effectively. This can be achieved through regular exercise as it is known to provide a variety of physical and mental benefits. It is also capable of reducing the risk of chronic diseases such as heart attack and stroke. Here are a few exercises that are extremely effective in combating Type 2 diabetes.

08 Feb 2020

Strength Training

Weightlifting and other forms of strength training promote the growth of muscle mass. This muscular growth helps with weight management as it increases the number of calories you burn each day as your workout routine progresses. Strength training can also help regulate blood sugar levels, keeping Type 2 diabetes well under control. Strength training also promotes a better physical response to insulin, improves the way your body uses blood sugar, helps you to lose weight and lowers your risk of heart disease.

Being physically fit starts with a strong core. A strong core helps in performing daily activities or any form of sports. It prevents you from falling and getting injured easily. Opt for a strength training class which will help you learn the right techniques in using resistance tubes and weight plates to strengthen your core. You will also perform bodyweight exercises which include crunches and plank holds as part of your routine. You will also strengthen your hip, glutes and lower back muscles during the workout.

Pilates

Pilates incorporates elements of yoga and other types of exercises into a fitness program that focuses on core strength, coordination and balance. It is ideal for individuals of all ages and fitness levels. Discover ways to stretch and lengthen all the major muscle groups in your body while ensuring complete balance. You will also learn exercises that improve flexibility, strength and balance significantly.

Pilates can also be utilised as an effective and safe method to improve the overall health quality of individuals with Type 2 diabetes. Through resistance training, individuals with Type 2 diabetes are able to increase muscle mass, reducing their body fat percentage in the process. It can also aid in controlling glycaemia, increase sensitivity to insulin and reduce pressure. Pilates also helps to improve mental health. Depression and anxiety are common mental health problems which are often accompanied by diabetes. Involving themselves in Pilates provides a need for focus, as it requires a connection between mind and body. This focus is what will help keep the tendency to fall into mental health conditions at bay.

Cycling

Cycling is a low-impact exercise that can help individuals with Type 2 diabetes to meet their fitness goals with minimal strain on their joints. It is particularly suitable for individuals suffering from arthritis as a result of Type 2 diabetes. It also helps to relieve pressure on the feet as diabetes can lower blood supply to your feet in the lower extremities. This results in injuries that do not heal well, leading to foot ulcers and infections. This exercise is also recommended for individuals suffering from diabetic neuropathy, a condition that occurs when the nerves become damaged and cause joint pain.

Improve your riding technique in a cycling workout inspired by the training methods of professional riders and Olympians. It uses timed interval drills that focus on specific training objectives such as sprints, climbs and endurance. You will be able to burn calories which aids in weight management for individuals with Type 2 diabetes, build endurance and improve your overall fitness levels.

 

Aerobic Dancing

Dancing as a fitness workout can help individuals with Type 2 diabetes improve their aerobic fitness and lose weight. It helps decrease your body fat ratio, reduce bad cholesterol levels and improve good cholesterol levels. It also helps in boosting your mood and improving energy levels. Aerobic dancing that is accompanied by pumping music can help motivate more individuals with Type 2 diabetes to join a dance fitness class.

Zumba is a dance fitness class that is extremely popular among women with Type 2 diabetes. It focuses on choreography that incorporates Latin and salsa-style music. The dance moves will help you strengthen your core and develop agile footwork. You will also perform bodyweight exercises such as squats and pushups for a total-body workout.

Yoga

Individuals with Type 2 diabetes can manage their blood sugar and cholesterol levels as well as weight through the practice of yoga. These yoga practices include cleansing processes, asanas, pranayama, mudras, bandha, meditation, mindfulness, and relaxation. Yoga is also able to help lower blood pressure, improve sleep quality and give you a mood boost.

Dynamic yoga is a class that challenges you physically and mentally. It involves a seamless flow from one yoga pose to another. It is a workout regime that progressively increases in intensity. It requires you to stay focused to move through the workout, which will help you build confidence and develop better mental awareness. You will also be able to build strength, endurance and stamina, and better mindfulness.

Exercising regularly is not only important for the management of Type 2 diabetes, but improvement of our overall health as well. It is best to speak to a doctor before performing any form of exercise for diabetes control. A doctor is best qualified to develop an exercise regimen that helps you meet your health and fitness goals, whilst staying injury-free.