Top 10 Workouts Ideal for Individuals Managing Diabetes
In the management of Type 2 diabetes, regular physical activity plays a crucial role. According to the American Diabetes Association (ADA), aiming for at least 150 minutes of moderate-intensity aerobic activity per week is recommended.
A brisk 30-minute walk, five days a week, can help meet this target. For those seeking a low-impact activity, cycling is another option, especially for individuals with Type 2 diabetes, as it doesn't put excess strain on joints.
Water-based exercises, such as swimming, have also been found beneficial. A 2020 study revealed that water exercises helped people with Type 2 diabetes improve fitness levels, overall strength, and vascular function.
Team sports can provide a good aerobic workout and may help motivate people to exercise regularly. Activities like walking, Nordic walking, and exercising consistently have been shown to help improve insulin sensitivity, support weight loss, and promote cardiovascular health. It's essential to choose enjoyable activities to maintain regularity.
For those with Type 2 diabetes, it's important to monitor blood sugar levels before and after exercise to avoid hypoglycemia or hyperglycemia. Regular hydration is also crucial before, during, and after exercise.
Strength training activities, like weightlifting and calisthenics, can increase the number of calories burned each day and may help improve blood sugar management. Common calisthenics exercises include pushups, pullups, squats, lunges, and abdominal crunches.
Resistance band exercises have also been found to increase strength and provide modest benefits to blood sugar management. Pilates, in particular, can help improve core strength, coordination, and balance, while also potentially aiding in blood sugar management (2020 study).
Yoga, qigong, and mindfulness practices can help manage blood sugar, blood pressure, and weight in people with Type 2 diabetes. Additionally, these practices can lower stress, improve sleep quality, and boost mood.
Research from 2024 suggests that Zumba can benefit those with obesity and may help prevent Type 2 diabetes. A 2023 study found that aerobic exercise can help with glucose (blood sugar) levels, weight management, and other health benefits for those with prediabetes and Type 2 diabetes.
It's important to discuss your health goals with a healthcare professional before starting a new exercise regimen. Experts suggest taking a day off from muscle-strengthening activities between strength training sessions for recovery.
If you're sedentary and considering starting an exercise program, it's advisable to consult a doctor first. Remember, the key to maintaining a healthy lifestyle is finding activities you enjoy and sticking with them consistently.
