Any experienced dietitian for diabetes management will tell you that when managing blood glucose, you need to walk a tightrope, carefully balancing a healthy diet with physical activity. While many people consciously strive to stay true to their diet, the same cannot be said about exercise, even though it works to improve insulin sensitivity by assisting the body’s cells to make use of the available insulin. You however need to pay heed to physical activity as well. Here are a few types of exercises people with diabetes can start doing.
Performing Strength/Resistance Training-
Indulging in strength training exercises such as lifting heavy objects like canned foods, bottles of water and weights as well as making use of resistance bands and weight machines are a great way to start with the warm up. Even heading to strength training classes or performing body weight exercises such as squats, push-ups, planks and sit-ups help to work wonders. Ideally speaking, you should perform strength training at least twice a week. Following this like a ritual helps to:
- Build stronger bones and muscles
- Enhance resting metabolism
- Minimizes the risk of osteoporosis
Everyday Physical Activity-
This involves all of those activities you indulge in every day that are not exactly counted as exercise but nevertheless involve movement. This is also known as incidental physical activity and it plays a pivotal role in improving your fitness levels.
Any kind of physical activity that is built up in small amounts all throughout the day such as vacuuming, washing the car, taking the stairs, walking to the bus stop or at the beach, mowing the lawn/ gardening, performing household chores and cycling is beneficial. It works to:
- Promote a more active lifestyle
- Build stronger bones and muscles
- Reduce the risk of a variety of health conditions
The Power of Aerobic Exercises-
Aerobic exercises are basically cardiovascular exercises that make certain that the body uses insulin more productively. You need at least 30 minutes of moderate physical activity, five times a week to benefit from the advantages of these exercises. Indulging in regular brisk walks, jogging, cycling, rowing, hiking, dancing, Tai Chi, low-impact aerobic exercises, swimming, basketball, tennis and skating are some of the ways in which you can involve aerobic exercises into your everyday routine.
Carrying out these cardiovascular exercises help to:
- Minimize blood pressure and stress
- Enhances circulation and your overall mood
- Manage weight and reduce heart disease risk
Carrying out Stretching Exercises-
Before performing any kind of exercise (this also includes aerobic exercises and strength training), you need to do stretching exercises. In fact, stretching is vital for everyone, even more so for people with diabetes. Your stretching exercises can involve gentle movements that help to reduce muscle tightness. This includes yoga and Tai Chi.
Stretching Exercises Work:
- To enhance flexibility and reduces muscle soreness
- As a mood enhancer
- To prevent injury caused by performing other exercises
Before conducting these exercises, see that you get in touch with a good nutritionist in Delhi. S/he can give you a detailed description of what you can eat and what complements your exercise routine. Also, make certain that you possess an individualized diabetes management plan and while you are at it, be sure to get a general health checkup from your doctor as well. This gives you the assurance that any kind of exercise stress is safe for your heart and health. When indulging in these exercises, make sure you do it with care and safety. If this is your first time at exercising, begin with a low impact exercise as this helps to build tolerance over time.