It is best to set a goal of about 20 minutes of exercises at moderate intensity 5 times per week. Exercising at moderate intensity is when one is able to exercise and still talk; vigorous paces make it less likely to be able to talk as you are breathless. Certain exercises are better suited and more beneficial to those that are diabetic such as tai chi, walking, swimming, yoga, and weight training, among others.
Swimming is an aerobic exercise that is great as it doesn’t put any pressure on joints, and it is low impact making it much easier to swim than most other forms of exercises such as jogging. It is important that those with diabetes avoid foot injuries including blisters or minor cuts as they are prone to infections which can be difficult to heal, making swimming the best choice.
Yoga has been shown to be immensely beneficial to those with diabetes, enhancing nerve function, lowering body fat, fight insulin resistance, and helps to improve diabetic stress reducers. Perhaps one of the best benefits to yoga is that it can be done without over exertion, low impact, and even without getting tired at more leisurely levels. Yoga may be one of the simplest non-pressured exercises diabetics can engage in at any time, any place, any day.
Weight training can be helpful to those with diabetes as among other things it helps to build muscle mass, especially for those with type 2 diabetes. It is recommended to seek guidance of a qualified trainer to learn a modifiable routine and do at least 10-15 repetitions of different weight workouts at least 2-3 times per week. Combined with maintaining healthy lifestyle choices and diet, weight training has been shown to have beneficial impacts on overall health and well being.
Tai Chi is recommended as it helps to enhance flexibility, improve balance, and reduce stress. Engaging in Tai Chi has been shown to lower blood glucose levels and nerve damage, and has been shown to be a great choice for those with type 2 diabetes as being a great exercise routine helping to keep diabetics on their feet, living happy, healthier lifespans.
Walking is perhaps one if the easiest and most innovative exercise forms anyone can take today without any extra equipment other than a good pair of shoes that can be done literally anywhere. Walking is the most prescribed exercise for those with diabetes as brisk walking can be done anytime, anyplace, any day to help raise heart rates. It is recommended to engage in brisk walking at least 3 times per week.
Even with a busy schedule walking can be fit in to find time on the go to include at least 150 minutes each week. The American Diabetes Association strongly recommends that those with diabetes should not spend more than 2 days without being involved in the simple act of walking. Brisk walking can be done anywhere and at any time such as at home, work, parks, stairs, malls, or doing errands. To hit the recommended 150 minute target try taking 15-30 minutes to walk every day which could be going for a walk around the block, local park, in the pool, around the living room or office, run errands on foot, take the stairs, or walking in place while watching t.v. Walking real is the easiest thing to do.
Water aerobic exercises such as pool walking, water weight training, and water aerobics are fun, great choices that are highly recommend for those with diabetes. Exercising in a pool is a low impact, low intensity cardio workout with the capacity to enhance flexibility while burning calories among other benefits. This form of exercise is safer for those with diabetic neuropathy because it can cause pain in hands, feet, along with tingling, weakness, and numbness that the low impact nature of water exercise can help to relieve. Participating in pool exercises is ideal for diabetics, especially those with a sense of uneasiness and pain in joints and feet.
Unless a professional healthcare provider says no, diabetics should not neglect healthy active lifestyle choices which includes regular exercises and a healthy well balanced diet which can promote positive changes to health and overall well being.
