Do you have diabetes and want to control it with exercise? Find out what exercises you can do to have the greatest impact!
Diabetes is a disease that develops when your blood glucose, commonly known as blood sugar, is abnormally high (hyperglycemia). Blood glucose is your primary source of energy, and it is derived from the foods you consume each day. It is possible that your body does not produce enough insulin, or that it does not utilize insulin properly. This causes glucose to remain in your bloodstream and not reach your cells.
Heart attacks, strokes, kidney issues, gum disease, and numbness in the hands, feet, and legs are just a few of the more serious long-term complications that could occur. Damage to the body’s organs might result from long-term high blood glucose levels.
How to reduce the long-term effects of diabetes?
The good news is that by keeping your blood pressure, blood glucose, and cholesterol levels within prescribed ranges, you can lower your chances of developing long-term complications from diabetes. Additionally, maintaining a healthy weight, eating healthily, limiting alcohol consumption, and not smoking will all assist to lower your risk.
It is impossible to exaggerate the importance of exercise for persons with diabetes, or for those with practically any other disease. Exercise helps you maintain a healthy weight, lower your blood pressure, lower bad LDL cholesterol and triglycerides, boost beneficial HDL cholesterol, strengthen your muscles and bones, reduce anxiety, and enhance your overall well-being, among other benefits.
What benefits can you get from exercise?
If you have diabetes, being physically active makes your body more sensitive to insulin, which aids in the management of your condition. Physical activity also aids in the control of blood sugar levels and the reduction of the risk of heart disease and neurological damage.
The benefits of exercise include:
- Healthy weight
- Feeling better
- Weight loss
- Improving memory
- Controlling blood pressure
- Lowering LDL cholesterol
Types of exercises that are safe to do if you have diabetes
Most kinds of physical activity can help you take care of your diabetes. Certain activities may be unsafe for some people, such as those with low vision or nerve damage to their feet. Ask your health care team what physical activities are safe for you. Mixing it up also helps reduce boredom and lower your chance of getting hurt.
Some exercises you can start include:
Getting fit doesn’t require expensive gym memberships or gym equipment. You can begin today if you have a good pair of walking shoes and a secure area to stroll in. Taking a brisk 30-minute walk five days a week is all that is required to accomplish your aerobic fitness goal.
Diabetic neuropathy, a disorder in which nerves are destroyed, can also cause partial discomfort in persons with diabetes. For those who suffer from lower joint pain, low-impact exercise may be the best option. In order to achieve your fitness goals while putting the least amount of stress on your joints, try cycling.
Another alternative for a low-impact workout is swimming or other water-based sports. When it comes to exercising your heart and muscles, water sports such as swimming, aqua jogging, and water aerobics are excellent options.
According to an analysis published in 2017, both land-based and aquatic exercise can help reduce blood sugar levels.
Taking an aerobic dance or other fitness class could also help you achieve your activity goals. Zumba, for example, is a dance-based aerobics workout that incorporates dance moves into the workout.
Women with diabetes who participated in Zumba lessons for 16 weeks were reported to be more motivated to exercise. Their aerobic fitness and weight loss improved as a result of
Resistance band exercises
Exercising with resistance bands may provide modest benefits to your blood sugar control, according to a 2018 study. You can also perform a wide variety of strengthening activities using resistance bands. To learn how to incorporate resistance bands into your workouts, speak with a professional trainer or take a resistance band class.
Pilates is a popular kind of exercise that aims to strengthen the core, enhance coordination, and maintain balance. For older women with diabetes, it may also improve blood sugar control, according to a 2020 study in the journal Diabetes.
Attending a Pilates class at your local gym or Pilates studio may be an excellent idea. There are also a plethora of educational resources in the form of movies and books.
Yoga can assist persons with diabetes control their blood sugar, cholesterol levels, and weight, according to a review published in 2016. The quality of your sleep and how you feel may also be improved as a result of using this supplement
Sign up for a yoga class at a nearby studio or gym if you’re curious about it. You can learn how to transition from one pose to the next by utilizing the correct posture and breathing technique with the guidance of a qualified practitioner.
How to save money on your diabetes medications with NSURx
In addition to exercise, there are certain medications that can help you lower your blood sugar levels. However, diabetes medications are not cheap; out-of-pocket costs can range from $4 to $720 USD!
With the NSURx Prescription Benefit Card, you can save money on diabetes medicines at more than 35,000 pharmacies across the United States.
Just show your pharmacist your NSURx card and you could save up to 80% on your diabetes medication. This could save you THOUSANDS of dollars over the course of a year.