Best Exercises for Diabetes Type 2
Insulin production in the body is a huge determinant of diabetic conditions. Insulin is vital in maintaining stable glucose levels in the body. Diabetes occurs when the pancreas produces little insulin, no insulin, or when the body is unable to use the produced insulin.
This dysfunction results in glucose pilling up in the blood stream causing type 2 diabetes. This pile up, damages the body-causing malfunction of body cells resulting from glucose deprivation. Exercise is the perfect way to reduce this glucose accumulation in the body.
There are two types of diabetes; Diabetes Insipidus and Diabetes Melitus. People with diabetes insipidus have controlled glucose in the body, but their kidneys fail to balance body fluid. People with diabetes melitus on the other hand, have high sugar levels that need to be controlled.
Some contributing causes of diabetes type 2 are age, genes and weight. Fortunately, diabetes is not a life sentence. Lifestyle changes, medical attention, and physical exercises make a difference in one’s health.
Benefits of Physical exercises in Diabetes
In addition to medication and a good diet, physical exercising is the most natural way of managing diabetes. It is a great fit for people with type 2 diabates who have trouble with insulin usage in the body. Exercise activates body cells sensitivity to respond promptly to insulin.
Here are benefits of exercises for diabetes type 2.
– Reduces blood sugar levels
– Reduces bad cholesterol in the body
– Controls weight. Exercise burns calories that help to reduce weight
– Improves blood circulation
– Increases daily energy levels
– Reduces stress
Physical activities are as simple as strolling, jogging, dancing and doing activities that can get you get up and down. This does not therefore confine one in the walls of a gym. Engaging the body physically is a great way to stay fit and healthy. It helps reduce blood sugar levels in people with type 2 diabetes.
However, before you get started on any exercise regimen and physical activities, it is important to consult your doctor first. Medical consultation can help rule out any diabetes complications like retinopathy, which can help to identify convenient exercises for such.
Best exercises for Diabetes Type 2
Besides exercises, your doctor can also advice you accordingly on how to synchronize physical activities in your daily routine. Read on to learn some of the best and user-friendly exercises for people with type 2 diabetes.
Unfortunately, some people are forced into the health and fitness world by circumstances. It is therefore important to start exercising slowly and gradually pick up the momentum as days go into the practice.
This cardiovascular exercise strengthens the cardiovascular system. One should commit time and days for aerobic exercises to be effective. Guided by a personal trainer, the exercises should be moderately intense to get the desired effect and still not harm you.
Aerobics make the body require energy for sustainability. The energy is in form of glucose. This in return helps the body use the glucose reducing blood sugar levels.
Aerobics exercises include swimming, walking, jogging, running, ice skating, dancing, or cycling. Indoor cycling for example is a great for people with type 2 diabetes. Besides, creating stronger and enduring muscles, it improves oxygen circulation and burns many calories controlling weight.
Walking is as simple as taking your dog for an evening walk. However, it requires getting the correct foortwear to prevent foot injuries. Instead of using the lift, one can use stairs frequently. People who use private means of transport can also park their vehicles far to give them a walking opportunity.
You can start these exercises for 10 minutes the first day, and then gradually increase the time as the body builds endurance. The key is to being consistent and achieving results is to a set routine.
This form of work out strenghtens bones and body muscles. Strong muscles require enough glucose, which reduces and controls glucose levels in the body. Strong muscles also make body cells sensitive to insulin.
Strenght exercise can be incorporated with aerobics to achieve a full bodywork out effect. Whereas aerobics can be done daily, strenght training can be done twice a week. Some of strength training exercises include weight lifting, which can be done in the gym or lifing weighty containers at home, push-ups, planks, sit-ups and squats. Weight lifting for instance builds muscles mass important for controlling blood sugar levels.
Stretching and Balance Exercises
Some people stretch before a work out to warm up the body for an exercise. Other people stretch after a work out to help the body to absorb the work out and prevent the body from muscle pain after the work out.
These exercises make the body fit to withstand pressure for longer. They prevent the body from stiffness and reduce chances of being prone to injuries after or during a workout. Stretching and balancing exercises include Yoga, Tai Chi, and Pilates besides basic stretches.
Yoga for instance is important in battling insulin resistance and reducing bad fats in the body. It involves the body, mind and soul, making it a great stress reliever. High stress levels lead to higher glucose levels that are risky for people with type 2 diabetes. Just like yoga, Tai Chi also helps the body to control blood sugar levels.