• Marshaniel

Easy exercises for people with Diabetes

Diabetes is a chronic disease that can strike anyone from different walks of life. It is a condition that weakens the ability of the body to process blood sugar or blood glucose. The complications of diabetes can be severe, including kidney failure and stroke, so managing the condition is vital. Regular exercise can help insulin more effectively lower your blood sugar level. In order to control weight and boost energy, exercise plays a pivotal role. If you have type 2 diabetes, exercise can lower your risk of heart disease. Engaging in at least 30 minutes exercise a day on at least 5 days of the week, is ideal to keep your sugar level under control.

1. Walking:

The best time for walking is one to two hours after a meal when your insulin and blood sugar levels has rested or early morning, since it avoids the peak insulin part of the day, especially for people with type 1 diabetes. It is the most cost effective exercise for anyone suffering from diabetes, which requires no costly gym membership. Build up to walking at a brisk pace for 30 minutes most days of the week. Embrace this healthy habit for the rest of your life.


  • Lowering blood glucose levels

  • Improving the body's ability to use insulin

  • Reducing risk of heart disease or stroke

  • Raising good cholesterol levels while lowering bad cholesterol levels

  • Lowering stress levels

  • Strengthening muscles and bones

2. Cycling:

Cycling or stationed Bicycling is beneficial for diabetes. It is instrumental in strengthening the lungs and heart. Bicycling improves blood flow to your legs. Diabetic neuropathy, a condition that occurs when the nerves become damaged, can also cause joint pain in people with type 2 diabetes. In fact, several studies have shown that physical activity, proper nutrition and frequent control of blood glucose could lead to a drastic decrease up to 40% cases of diabetes.


  • Improves blood flow in the legs

  • Lowers blood sugar level

  • Burn calories and reduces weight

  • Improves joint mobility

  • Decreases stress levels

3. Swimming:

An ideal one for people with type 2 diabetes because it doesn’t put pressure on your joints. Swimming also is easier on your feet than other forms of exercise, such as walking or jogging. Very often diabetes reduces blood flow to the small blood vessels of your extremities and you can lose sensation in your feet as a result. Swimming helps to lower blood sugar level and increases the flexibility of joints.


  • Lowers blood glucose level

  • Tones muscles

  • Builds strength

  • Builds up the endurance level

  • Increases your heart rate without stressing your body

4. Aerobic dance

Healthy lifestyle with diabetes can be challenging. Aerobic exercise helps to manage regular physical exercise. Try including Aerobics in your daily routine. You may sign up for an aerobic dance or a workout DVD it can help you to meet your exercise goals. For instance, Zumba is a fitness program that combines dance and aerobic movements for a fast-paced workout.


  • Decreases your body fat, including harmful visceral (belly) fat

  • Helps ward off diabetes complications, such as heart disease and kidney problems

  • Helps you lose weight and keep it off

  • Increase your energy and mood

  • Keeps your heart and bones healthy and your joints strong

  • Lowers blood pressure

  • Reduces bad cholesterol levels and improves good cholesterol levels

5. Yoga

Yoga is beneficial for people with diabetes. It helps to control and prevent further expansion of the disease. Regular practice of yoga can help reduce sugar levels, levels of stress, enhance mobility, lower blood pressure and improve overall wellbeing. It improves the overall quality of life.


  • Lowers blood sugar level

  • Improves strength and balance

  • Better sleep  Reduced anxiety and depression

  • Enhanced feelings of well-being

  • Relief from chronic illnesses

  • Improved digestion, circulation, and immunity

  • Improved posture, flexibility and strength

  • Enhanced concentration and energy levels

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