SHOULD PEOPLE WITH TYPE 2 DIABETES EXERCISE?

Yes When it comes to diabetes, regular exercise not only helps you stay in shape, but it can also help lower blood sugar levels and make cells more sensitive to the effects of insulin.

In fact, diabetes increases the risk of heart disease. That's why exercise can help you control your weight, lower your LDL (bad) cholesterol levels, and raise your HDL (good) cholesterol levels — all of which are good for your heart.

The American Diabetes Association (ADA) recommends that adults with diabetes get at least 150 minutes of moderate to vigorous aerobic exercise per week.

For older adults, the ADA also recommends doing flexibility and balance exercises two to three times a week.

Nowadays, we do not need to go to the gym to exercise, but you can do it right in your own home.

Here are some exercises you can try at home.

WALK

Walking is one of the easiest aerobic exercises to do and you don't need any equipment.

Aim for at least 30 minutes of walking or other aerobic exercise each day.

You can walk in place, up and down the stairs, or you can use a treadmill.

In addition, household chores, such as cleaning or vacuuming, are also considered a form of walking.

YOGA

Yoga is a 5,000-year-old practice that strengthens the body, improves flexibility, and calms the mind.

It has been researched and recommended for a number of health conditions, including diabetes.

Regular yoga practice improves blood sugar control and helps prevent diabetes complications.

Yoga also incorporates balance exercises, which can help you avoid falling if you are unsteady due to nerve damage caused by diabetes (neuropathy).

Take a class or watch a video to learn how to do the poses correctly.

PILATES

The Pilates method is named after Joseph Pilates, who created this exercise program in the 1920s.

It includes low-impact exercises, which strengthen the core muscles and improve balance and posture.

Small studies show that doing Pilates for 12 weeks improves blood sugar control and eliminates fatigue and pain in women with diabetes.

Pilates is incredibly versatile and incorporates a lot of modern equipment, but you can still do these exercises with nothing but a mat in your own home.

DANCE

Indulge in ballet, Zumba, or some other form of dance that will make your exercise time more enjoyable.

A 2015 study found that taking a Zumba class helped women with diabetes lose weight effectively.

ELIP MOTORCYCLE OR MOTORCYCLE

An exercise bike or elliptical machine helps you do aerobic exercise without putting stress on your joints.

That's important, as people with diabetes are more likely to develop osteoarthritis than the general population.

MUSCLE RELAXANTS

While stretching won't affect blood sugar control, it will help make your joints more flexible.

That's especially important if you develop arthritis while you have diabetes.

Ask a trainer or physical therapist to teach you stretches that are safe and easy to do.

RESISTANCE TRAINING

Doing exercises that increase muscle mass means that your health is also significantly increased.

You can use light weights, resistance bands, or your own body weight to create resistance or gravity during your workout.

In people with diabetes, resistance training can help improve blood sugar control and insulin resistance, lower blood pressure, and lose fat.

If you're just starting out, work out with a trainer or physical therapist for a few sessions. They can teach you what exercises to do and how to do them safely to avoid injury.

HOW DOES EXERCISE IMPACT ON BLOOD SUGAR?

One downside to exercise with diabetes is that it can lower blood sugar, also known as hypoglycemia.

To exercise safely, your pre-exercise blood sugar should be between 90 and 250 milligrams/deciliter (mg/dL).

Some people need a carbohydrate supplement at the start of exercise to prevent hypoglycemia.

Consult your doctor if your blood sugar is lower than normal.

Avoid intense exercise if your blood sugar is above 250 mg/dL because intense exercise can cause it to spike even more.

Varying your workouts slightly can prevent hypoglycemia. For example, doing resistance exercise before aerobics will lower blood sugar less than doing it the other way around.

START SAFETY

If you've been inactive for a while, see your doctor to make sure you can exercise safely. Also, consult your doctor if you plan to increase the intensity of your exercise.

Here are some tips to help you stay safe while exercising:

• Start slowly if you are new to exercise. It's okay if you can only walk for 10 minutes or lift 3 pounds on your first try. Gradually increase time, resistance, and intensity as you get stronger and stronger.
• Wear supportive, supportive athletic shoes when you exercise. Don't exercise with bare feet. Nerve damage can keep you from realizing if you have a cut in your arm or other injury to your leg.
• If you have proliferative diabetic retinopathy, avoid jumping, holding your breath, or doing inversions.
• Always stretch your muscles before exercising to avoid injuring your joints.
• Exercise is an important part of diabetes treatment. Exercising for at least 150 minutes a week can help you lose weight, improve heart health, and control blood sugar.
• Exercising at home is inexpensive and makes exercising more convenient. Choose an exercise routine that you enjoy so you're more likely to stick with it.