Exercising and Having Diabetes
Less than half of people with diabetes exercise like they should. Regular physical activity is a great way to keep your blood sugars in check! Exercise helps you lose weight and improves your balance. Exercise is important, because quite a bit of people with type 2 diabetes are at risk of being obese.
Smart Workouts for Diabetes
- Just Walk; walking is the easiest thing for most to do. Find a good new pair of shoes and go somewhere, anywhere. You can start small, walking down to the end of your block and back. After you feel it has become easier, go a bit further. Once you find your pace is ready for improvement, try a brisk walk. A brisk walk is a pace that raises your heartrate to an aerobic exercise level. If you walk for at least 3 hours a week, that is a great start! Make goals for yourself to improve your time and distance.
- Tai Chi; a beautiful series of movements that, like Yoga, improves balance, stress relief, and more. Improving balance is critical for staying on your feet as you age.
- Lifting Weights; building muscle mass and getting your heart rate up. Weight training can come in all forms, resistance training and weight lifting. Remember, with weight lifting, proper form and breathing and focusing on the right muscles is key. You should focus on all muscle groups.
- Yoga; If you have never tried yoga, you have no clue the amount of focus it and determination it takes to do it right. It greatly improves balance, focus, nerve function, lowers body fat, and more. You are working with just your body, you can do yoga anytime and anywhere!
- Swimming; Aerobic exercises like swimming are amazing. Swimming is great for people with type 2 because there is no pressure on your joints! It's easier on your feet and ankles than other exercises like running.
- Bicycling; specifically stationary bikes. A great exercise that you can do inside, away from the weather, at your own pace, and without the risk of falling down. Bicycling improves blood flow, gets your heart rate up, and helps you lose weight in the process.
Decrease your Sedentary Behavior if you have Diabetes
The overall goal for exercise when having diabetes is to decrease your sedentary behavior. You need to increase your energy levels while you are awake. Sitting in one place while awake is not good for diabetes. If you don't find yourself using any of the exercise suggestions above, try to at least stand up every hour and do some stretching and walking around the house.
