A diagnosis of diabetes can be life changing. It requires a drastic change in both diet and lifestyle and makes an impact on the way you live your life.
However, there are certain simple strategies that you could adopt to make sure that your blood sugars remain under control. One such method is to have a structured exercise program.
Here are some of the best exercises that you can do if you wish to keep your blood sugar under control, boost your energy levels and improve your sleep pattern.
Walking
Walking is probably the best exercise that you can do to keep your diabetes under control. Not only does it help lower your blood sugars, it also helps strengthen your heart and reduce stress.
Currently, it is recommended that we walk at a brisk pace for at least 30 minutes every day. However, those with diabetes should walk up to 1 hour a day at a brisk pace. If it is not possible for you to do this at a stretch, divide your walking routine into 30 minutes each in the morning and in the evening.
Dancing
The trend for Zumba dancing has caught on recently. It is a fun way to get your daily dose of aerobic exercise and to burn sugars.
Dancing for around 30 minutes a day, three days a week can help lower your blood sugars, burn calories, lower your body weight and improve stress levels. Join as a class nearby and see how much fun can be!
Swimming
The best thing about swimming is that it does not place any stress on the joints of the body. Those people who have joint pains and are struggling to walk to lower the blood sugars should either take up swimming or simply walk in a swimming pool.
The resistance that the water provides can increase the heart rate and strengthen your heart as well. Studies have found that exercises like swimming can lower cholesterol levels and burn calories at a remarkable pace.
Cycling
You don't have to hit the road on the bicycle if you wish to keep your blood sugar is low. This could be dangerous in Indian traffic!
Instead, you could purchase a stationary bike or use the one in your local gymnasium. Riding a bike for about 30 minutes a day at a reasonable level of resistance can power up your heart and lower your blood sugar levels. It also is light on the knees and does not stress out your joints. Try and cycle at least five days a week to keep your diabetes under control.
Climbing stairs
A common aspect of maintaining good health that we often forget is climbing stairs. While it can be quite an effort and sometimes even very tiring, the calories that are burnt in climbing stairs are remarkable.
Not just that, it also strengthens your heart and your lungs. If you wish to lower your blood sugars and keep the diabetes under control, try and walk up and down stairs for just 3 minutes 1 – 2 hours after you have had a meal. Whenever possible, take the stairs and burn calories, not
electricity.
Lightweights
When strength training i.e. lifting lightweights is combined with aerobic exercises, the benefits you reap are increased manifold. Make sure you combine your walking or other aerobic exercise routines with strengthening of your muscles and bones through light weight lifting. You could do this about 2 to 3 times a week. Simple exercises such as push-ups, squats and pull-ups are sufficient to keep the muscles and the bones strong.
Gardening
Gardening involves different movements such as walking, bending and kneeling, all of which can keep the blood flowing and the blood sugar burning. It can also help lower stress and is a great exercise you don't like traditional activities.
However, there are certain simple strategies that you could adopt to make sure that your blood sugars remain under control. One such method is to have a structured exercise program.
Here are some of the best exercises that you can do if you wish to keep your blood sugar under control, boost your energy levels and improve your sleep pattern.
Walking
Walking is probably the best exercise that you can do to keep your diabetes under control. Not only does it help lower your blood sugars, it also helps strengthen your heart and reduce stress.
Currently, it is recommended that we walk at a brisk pace for at least 30 minutes every day. However, those with diabetes should walk up to 1 hour a day at a brisk pace. If it is not possible for you to do this at a stretch, divide your walking routine into 30 minutes each in the morning and in the evening.
Dancing
The trend for Zumba dancing has caught on recently. It is a fun way to get your daily dose of aerobic exercise and to burn sugars.
Dancing for around 30 minutes a day, three days a week can help lower your blood sugars, burn calories, lower your body weight and improve stress levels. Join as a class nearby and see how much fun can be!
Swimming
The best thing about swimming is that it does not place any stress on the joints of the body. Those people who have joint pains and are struggling to walk to lower the blood sugars should either take up swimming or simply walk in a swimming pool.
The resistance that the water provides can increase the heart rate and strengthen your heart as well. Studies have found that exercises like swimming can lower cholesterol levels and burn calories at a remarkable pace.
Cycling
You don't have to hit the road on the bicycle if you wish to keep your blood sugar is low. This could be dangerous in Indian traffic!
Instead, you could purchase a stationary bike or use the one in your local gymnasium. Riding a bike for about 30 minutes a day at a reasonable level of resistance can power up your heart and lower your blood sugar levels. It also is light on the knees and does not stress out your joints. Try and cycle at least five days a week to keep your diabetes under control.
Climbing stairs
A common aspect of maintaining good health that we often forget is climbing stairs. While it can be quite an effort and sometimes even very tiring, the calories that are burnt in climbing stairs are remarkable.
Not just that, it also strengthens your heart and your lungs. If you wish to lower your blood sugars and keep the diabetes under control, try and walk up and down stairs for just 3 minutes 1 – 2 hours after you have had a meal. Whenever possible, take the stairs and burn calories, not
electricity.
Lightweights
When strength training i.e. lifting lightweights is combined with aerobic exercises, the benefits you reap are increased manifold. Make sure you combine your walking or other aerobic exercise routines with strengthening of your muscles and bones through light weight lifting. You could do this about 2 to 3 times a week. Simple exercises such as push-ups, squats and pull-ups are sufficient to keep the muscles and the bones strong.
Gardening
Gardening involves different movements such as walking, bending and kneeling, all of which can keep the blood flowing and the blood sugar burning. It can also help lower stress and is a great exercise you don't like traditional activities.
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