In addition to maintaining a healthy lifestyle, exercise is just one of the things you can do to control your diabetes.
If you are diabetic, then exercise is a necessity for you, since it decreases your stress level and, in turn, your blood glucose level also drops. Thinking how much of exercise it's too much? Well, the National Institute of Health recommends 150 minutes of aerobic exercise each week. And according to the American Diabetes Association, 30 minutes a day for 5 days a week is the ideal amount if you are a type 2 diabetic.
But when asked if he's doing enough, the answer is a big no. In fact, many studies have been conducted and have shown that only 39% of people diagnosed with type 2 diabetes participate in physical activity. In addition to a sensible body and mind, exercise helps lose weight and improves your balance, since patients with T2D have a higher risk of obesity. So here are the 5 exercises that you should include in your daily routine.
For walk: Because it can be done anywhere and at any time. The most basic form of exercise is recommended to all patients with T2D, as they walk briskly, which increases their heart rate is a good option. aerobic exercise. Studies have also shown positive effects in patients who walk for 150 minutes 3 days a week.
Tai Chi: This Chinese form of exercise is performed to relax the mind and body with slow and gentle movements of the body. And to give it more weight, in 2009, researchers at the University of Florida studied 62 Korean women assigned to one of two groups, a control group and a group of exercises, who practiced Tai Chi. The group that completed the tai chi sessions showed an improvement in blood sugar levels.
Weight training: There are countless benefits of weight training for everyone and for people with type 2 diabetes, it helps in the construction of muscle mass to control blood sugar in a better way. Planning weight training or strength training 2 to 3 times a week is considered ideal. Do more of the lifting movements that target the major muscle groups should be part of the control of diabetes.
Yoga: One of the most traditional forms of exercises, yoga gives your body balance, flexibility and strength. Yoga also reduces your stress level and increases the functioning of your nerves to help you achieve peace of mind and well-being. According to the American Diabetes Association, yoga improves blood sugar levels due to improved muscle mass in your body. In addition, a study published in 2017 in the Journal of Physical Activity and Health showed that yoga and exercise decrease the signs of depression in adults with T2D.
Swimming: This is another aerobic exercise in which the muscles relax and the joints do not feel the effort either. For those who have DM2 or are at risk of developing it, numerous studies have been conducted to show that swimming improves cholesterol levels, burns calories and also reduces stress levels.
Reference: https://www.thehealthsite.com/fitness/training-yoga-swimming-walking-tai-chi-diabetes-5-exercises-you-should-be-doing-as-a-diabetic-sj0818/, for Sudhakar Jha