Exercise for diabetic patients can be tricky when you are living with diabetes. It is one of the best ways to lower your blood sugar levels, shed excess fat and improve insulin sensitivity. Trying exercises that are too hard or wrong for you can also cause you harm. So, how can exercise help you control diabetes without medicines? Let’s get started.

What You Should Know:

Can diabetes be cured by exercise?
What are the risks of exercising with diabetes?
How much exercise is enough for a day?
Exercises for diabetics to try at home
Workout tips for diabetics

Can diabetes be cured by exercise?

Diabetes can be managed by doing physical activities like jogging, brisk walking and climbing the stairs. Exercise for diabetic patients can help you manage your weight and stabilize your blood sugar levels. They can also reduce the risk of heart attacks and strokes and promote your overall well-being and health.

What are the risks of exercising with diabetes?

Diabetes can make your joints less flexible because of the accumulation of blood sugar over time. This can cause injuries if you are doing high-intensity exercises or performing the exercises wrong. You might also have complications associated with type-2 diabetes, such as diabetes-related nerve damage (neuropathy) and eye problems (retinopathy). You should consult a doctor to understand how much exercise is okay for you and how intense your workouts can be.

How much exercise is enough for a day?

People with diabetes should aim to complete at least 150-300 minutes of moderate physical activity every week. It is also recommended for people with diabetes to do weight-resistance training sessions twice a week, as it can reduce high blood pressure, cholesterol and hemoglobin A1C levels (a three-month average of your blood sugar levels).

Exercises for people with diabetes to try at home

You might be asking yourself at this point, “How to control diabetes without medicine?”. You can try these exercises suggested by fitness expert Shalini Bhargava to manage diabetes at home:

Power Yoga

Power yoga is a type of yoga pose that is focused on building your overall strength and endurance. It is excellent for burning calories fast and is a more intense form of yoga than traditional Hatha yoga. It has cardiovascular benefits and enhances your heart health.

Cardio Pilates

Also known as Functional Pilates, this workout strengthens your core, offers cardiovascular benefits and improves your posture.

Metabolism Conditioning

This workout improves your metabolism and increases glucose uptake. It includes cardiovascular exercises that help to manage diabetes.

Which exercises should people with diabetes avoid?

If you have diabetes, you should avoid these exercises:

Walking a long distance
Running on a treadmill over prolonged periods
Exercising in extreme heat or cold
Weight-bearing exercises during injuries

Workout tips for people with diabetes

If you are planning to start a diabetes exercise routine, it is essential to track your heart rate and blood sugar levels before and after your workout. Here are some essential tips to help you get started with your workout:

Check with your doctor to know which exercises you can try.
Start slow and build your strength and stamina gradually.
Try to include fun activities in your workout to stay motivated to exercise daily.
Stop if you feel any sudden pain.
Consume healthy carbs like fruits or fruit juices after a workout.

Your blood sugar levels can be managed easily through gradual lifestyle changes and physical exercises. You now know how to control diabetes without medicine. Enjoy your health to its fullest potential.

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