6 simple but effective exercises for diabetics

For people with diabetes, regular exercise is important for blood sugar control, weight loss, and improving overall health.

Exercise not only helps improve blood circulation and enhance resistance, but also plays an important role in controlling blood sugar for diabetics. Regular exercise can help maintain stable blood sugar levels, support better insulin absorption, thereby protecting the body from dangerous complications. Below are effective exercises to lower blood sugar that diabetics can easily do every day to improve their health.

Here are some useful exercises for people with diabetes.

1. Walking

If you are not used to exercising, start with walking. This form of exercise is easy for everyone to do.

All you need is a good pair of shoes that fit well and a place to walk. Walking is probably one of the most recommended activities for people with type 2 diabetes.

Walking at a brisk pace for more than 30 minutes a day, five days a week will help you reach the recommended goal of 150 minutes of moderate-intensity exercise.

2. Tai Chi

A meta-analysis of 14 studies in the Journal of Diabetes Research concluded that tai chi is an effective way for people with type 2 diabetes to control their blood sugar and A1C levels. This form of exercise also helps reduce stress for people with diabetes.

Tai chi also improves balance, flexibility and strength, which may reduce nerve damage, a common complication in people with diabetes whose blood sugar is not well controlled.

Daily balance training is an important part of keeping you on your feet as you age and staying healthy and independent throughout your life. If you don’t practice tai chi, incorporate some other balance exercises into your weekly routine to reduce your risk of falling.

2. Weight training

Weight training helps build muscle mass, which is important for people with type 2 diabetes. If you lose muscle mass, it becomes much harder to maintain your blood sugar levels.

The U.S. Department of Health and Human Services (HHS) recommends that you plan to exercise or lift weights at least twice a week, as part of your diabetes management plan.

Regardless of your experience, you can safely add resistance training to your routine, according to the American College of Sports Medicine (ACSM). This includes exercises performed with free weights, machines, or bands that use resistance. Aim to do two to three sets of eight to 12 repetitions per exercise, ACSM recommends.

4. Yoga

When stress levels rise, so do your blood sugar levels. Like tai chi, research shows that if you have diabetes, yoga can help reduce stress and manage your condition, according to a review in the Journal of Endocrinology and Metabolism.

One of the great things about yoga is that you can do it as many times as you like, the more the better.

5. Swimming

Swimming is an ideal exercise for people with type 2 diabetes because it does not put pressure on the joints. Floating in the water puts less stress on the body than walking or jogging.

The American Diabetes Association says that type 2 diabetes can lead to foot complications, including neuropathy. Neuropathy can lead to loss of feeling in your feet, so you may want to consider buying waterproof shoes to protect your feet when you go swimming.

6. Cycling

Cycling is good for people with diabetes. (Source: VNA)

Cycling is also a form of aerobic exercise, which helps strengthen your heart and lungs, and is a calorie-burning workout, according to the U.S. Department of Health and Human Services.

According to a study published in the American Journal of Health Promotion, simply cycling a few times a week as a regular mode of transportation can reduce the risk of obesity, high blood pressure and triglyceride levels.

To cycle, you don't even need to leave your house, just a stationary bike can be useful because you can cycle indoors, regardless of the weather.