Get Active! 3 Best Exercises For People With Diabetes

“Movement is medicine” is a phrase that has been catching on a lot in recent times. Regardless of what the condition of your health is, it is likely that you will benefit from exercise. The best exercise for people with diabetes is primarily one that is easy to start, maintain and suits your health. For instance, if you’re just a beginner to exercise or fitness, start with something simple like walking, jogging, yoga and resistance band training. These require little to no equipment and can be done anywhere, making it easy to exercise consistently. Always choose the exercise based on your health- eg a person with underlying orthopaedic illnesses or heart disease may have certain restrictions to follow. Talk to your doctor and do it in the right way.

How long should a person with diabetes exercise?

It is recommended that a person gets at least 150 minutes of exercise every week. Think of it as 25 minutes a day with a Sunday holiday. Because you need a day of rest and recovery. You can choose to change the number of days and the length of each session with time to suit you. The health benefits of walking for 30 – 40 minutes a day can have a positive impact on sugar levels and many more aspects of your well-being.¹

When is the best time of day to exercise?

Working out in the morning has the benefit of fulfilling that quota before anything else. Better weather and low crowds make the morning the best time to walk for diabetes, leaving you enough time to go about the rest of the day. It also offers the benefits of increased energy levels throughout the day and better sleep at night. Studies have also found that having a light meal ( eg. fresh fruit and some nuts ) before working out in the morning can be more effective for weight management.²

Types of Exercises For Diabetes

If you are not already used to exercising, it is best to start with easy, accessible workouts and work your way up once you are comfortable. Weight training vs cardio? Yoga vs. Running? The correct choice is what you enjoy doing most and something that suits your body. It is best to consult your doctor, physiotherapist or a certified trainer to understand the correct type and way of performing exercises.

Cardio exercises

Cardio exercises are anything that gets your heart rate up over a period of time and are some of the best exercises that can help you lose weight. Exercise for diabetes patients like walking, running, cycling, swimming and other aerobic exercises all provide the benefits of cardio exercise.

Functional Body Training is another form of cardio where you do exercises that work muscle groups in the body with an emphasis on functionality. What this means is that the exercises you do are focused on improving your ability to do regular, routine tasks. This kind of training improves your strength and balance in addition to your stamina and should be done under expert guidance.

Strength Training

Strength training has several benefits. If done correctly, 2 – 3 sessions of strength training every week is more than enough to take your fitness to the next level. Strength training can be done in a number of ways, the most popular of which is bodyweight training (pushups, squats, etc) and weight training for diabetes.

If you don’t like the idea of using weights, resistance bands are an amazing way to train strength. They are easy to carry and there are so many ways to use them. Both literally and figuratively, they are one of the most flexible exercise tools out there.

Flexibility

Flexibility elevates strength and endurance as well as improves balance. Stretching before a workout helps you avoid injury and improves the way your body moves. Over time, improved flexibility allows you to graduate with more difficult exercises. The importance of exercise and yoga lies in flexibility, balance and strength simultaneously.

In conclusion, weight training vs cardio for diabetes should ideally be thought of as weight training with cardio instead. Both are good forms of exercise that contribute meaningfully to our well-being.

A combination of aerobic exercises and strength training is considered optimal for adults with diabetes.³  It is also important to reduce your sedentary hours and avoid prolonged sitting. Try to take breaks for walking around and stretching every 30 minutes. Plan an exercise schedule that is sustainable and easy for you to follow every day. Yoga is also considered very helpful for people with diabetes.⁴ Overdoing any exercise is not recommended. If you notice any pain, discomfort or breathlessness after/during exercise/yoga, consult a doctor. 

References

1. https://diabetes.org/healthy-living/fitness/diabetes-walking-plan#:~:text=Benefits%20of%20Walking&text=In%20fact%2C%20the%20more%20you,risk%20of%20type%202%20diabetes.
2. https://pubmed.ncbi.nlm.nih.gov/21411835/
3. https://diabetesed.net/wp-content/uploads/2015/10/Physical-activity-2016.pdf
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6145966/

Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

1