Physical exercise and fitness for diabetics are very significant for living healthy lives when you have diabetes.
Type-2 diabetes is a major cause of premature death and morbidity related to cardiovascular disease (CVD), blindness, kidney, nerve disease and amputation.
Even though constant physical exercise may prevent or postpone diabetes and its complications, a good number of diabetic patients are inactive.
There has been lack of high-quality research on the significance of exercise and fitness for diabetes until lately.
Scientific study has shown that regular physical exercise improves the level of blood sugar and can avert or delay type-2 diabetes.
Exercise and fitness can also affect lipids, blood pressure, cardiovascular events, mortality, and quality of life positively.
Study show that structured interventions that amalgamated physical exercise with reasonable amount of weight loss lowers the risk of type 2 diabetes for more than fifty percent in high-risk populations.
The majority of the benefits of Physical exercise and fitness for diabetics are achieved through heightened and unremitting improvements in insulin action in addition to both aerobic and resistance training.
Engaging in exercise and fitness for diabetics may be challenging at first but you don’t need to start big. Start by making small changes at first and get help from friends, relations and health care team.
Why exercise and fitness is good for diabetics
Proper nutrition, exercise and fitness for diabetics can benefit you in the following ways:
- Maintain your cholesterol level, the blood sugar level and blood pressure. It increases good cholesterol and lowers bad cholesterol level.
- Lose weight or maintain a healthy weight
- Put off or delay diabetes
- Increase your vitality, help you to feel good and have more energy
- Prevent heart and blood transportation issues
- Reduces the risk of heart disease and nerve damage which are frequently experienced by diabetic patients.
Exercise and fitness for diabetics: How much and how frequent you should exercise
Experts recommend roughly thirty minutes moderate-intensity exercise for five or more days every week.
A few examples of recommended exercise are; engaging in brisk walks, mowing the lawn, dancing, swimming, or cycling.
If you are not used to physical exercise and fitness, it is better to start small and then improve as time goes on.
As you get stronger, you can exercise a bit more frequently and for longer durations. It is recommended that you engage in physical exercise every day.
You’ll benefit more by walking for 10 to 20 minutes a day than walking once a week. Get your doctor to design a safe exercise plan for you.
Exercise and fitness for diabetics: What are suitable forms of exercises?
All forms of exercise are beneficial for diabetic patients. However, you need to avoid certain types of exercise if you have poor vision or have damaged the nerves on your feet.
Seek the advice of your health care provider. Most diabetics find it easier to walk with their family or friends.
Varying the type of exercise you do every week is most beneficial.
Apart from the benefits, varying your physical exercise will improve your motivation, minimize your risk of getting injured and get rid of boredom.
You may wish to consider the following forms of exercise:
- Additional forms of exercise every day
Reduce the time you spend in front of a TV set or other screen by:
- Walking around during phone calls or during television advertisements
- Engaging in chores like gardening cleaning the house, washing your car or raking leaves.
- Parking at the far end of the parking lot of a mall and walk down to the shop. Walk up the stairs instead of using elevator or lift
- Going for family biking or walk to the park
After sitting for a long period, do light activities like:
- leg lifts
- overhead arm stretches
- torso twists
- Walking on a spot and so on
Engage in aerobic exercises like the following:
- climbing stairs
- swimming or water-aerobics
- dancing
- cycling
- playing basketball and related sports
Engage in strength training with hand weights, elastic bands, or weight machines
Engage in stretching exercises to increase your flexibility, lower your stress, and help prevent sore muscles.
Exercise and fitness for diabetics contribute significantly in the prevention of and control of insulin resistance, diabetes and related health complications.
You need both aerobic and resistance training and exercise regularly and varied to have continued benefits. To remain safe, seek the advice of your health care provider.