Exercise will make the body utilise insulin effectively and will increase insulin sensitivity. Moderate activity on daily basis in diabetic patients is known to increase insulin sensitivity and boosts up metabolism.
Aerobic exercises are the most recommended exercises for people with diabetes as they are known to increase insulin sensitivity and helps the body to utilise produced insulin effectively. Also, they can effectively manage stress hormones like adrenaline and cortisol. The most commonly advised aerobic exercises are:
Brisk walking for about at least 30 minutes a day has been proved to reduce high glucose levels effectively. In addition, brisk walking can also improve heart health, posture and can improve metabolic rate. If your tiredness/ fatigue is not letting you to brisk walk, a normal walk for about 2 to 3 kms per day is generally recommended. A point to be mentioned is, most people claim that they are unable to walk because of fatigue, but it should be noted that, exercising/ walking regularly increases stamina and reduces fatigue.
Swimming is one of the best aerobic exercises, which is mostly underrated, but if practiced and implemented on regular basis, it is one of the best exercises, which can keep all diabetes related complications at bay. In the initial days of practice, it is advised not to stretch more than 10 minutes but after proper implementation of this into daily routine, the time span can be increased to 30 minutes a day. Swimming can be done for 3 to 4 days a week. But as a precautionary note, it is advised to let the coach/ guard know that you are diabetic and always keep a diabetic friendly snack handy.
The word exercise itself is tiresome, but have you ever thought of incorporating dancing as an exercise in your daily routine? Dancing is one of the best aerobic exercises, which can burn up to 150 to 200 calories in just 30 minutes. In addition, a playlist with catchy beats will never let you feel tired during the exercise. Different dance forms like Zumba, salsa, bhangra are being recommended by leading doctors worldwide to control various health complications including diabetes.
Many of us believe that hitting the gym at least thrice a week is the only option left to us, to regulate metabolism. But we often deny jumping rope, which was one of our childhood games. Jumping rope has been proven to rev up metabolism, thus keeping a check on blood glucose levels. Always start with minimal counts and gradually increase the number and duration. Jumping rope also improves cardiovascular health.
Yoga is one of the simplest and easy ways to keep blood glucose levels in control. Yoga is not merely asanas, it’s a connection between body and concentration ability. It not only improves physical health, but also improves mental stability along with overall health. To some extent, it can aid in weight loss, thus helping diabetics in shedding extra pounds which facilitates the regulation of sugar levels.
Aasanas mostly recommended:
Vrikshasana (Tree Pose)
Naukasana (Boat Pose)
Dhanurasana (Bow Pose)
Halasana (Plough Pose)
Ardha Matsyendrasana (Half Twist Pose)