Type 2 Diabetes is one of the common diseases that we find today. Although it is mostly caused due to genes, lifestyle as well as developing insulin resistance can be factors too for causing Type 2 Diabetes.
The disease even though cannot be cured, is found to be manageable. Yes, Type 2 Diabetes can be improved by bringing in dietary and lifestyle changes.
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While diet plays a key role here, exercises for Diabetes are also quite important. A sedentary lifestyle brings a lot of health concerns, out of which obesity or weight is the prime one. And this eventually is also a great contributor to developing Type 2 Diabetes.
5 Exercises for Diabetes to look out for
Yoga is one of the simplest forms of exercise that you can do right at your home. Yoga asanas bring abdominal contractions and relaxations that stimulates the pancreas. The yoga asanas also improve blood flow in the pancreas that eventually improve pancreas’s ability to produce insulin. Also, yoga helps in Type 2 Diabetes as follows:
a) Yoga reduces blood sugar levels in patients with Type 2 Diabetes.
b) Yoga works on hormones and is shown to be effective in suppressing cortisol, the stress hormone. Stress decreases insulin activity and can cause hyperglycemia, which is an excess of glucose in blood that leads to Type 2 Diabetes.
c) Yoga brings relaxation of muscles and improved blood supply. This makes glucose readily taken up by the muscles leading to less glucose in the blood.
d) Yoga if followed properly, brings weight loss, which is a major contributor in causing Type 2 Diabetes.
Common Yoga Asanas that are prescribed for Diabetes are
Dhanurasana (Bow pose)
Halasana (Plough Pose)
Ardha Matsyendrasana (Half Twist Pose)
Walking is one of the most commonly prescribed exercises for diabetes. Walking, mostly brisk walking is effective in improving Diabetes. Daily walking routine helps increase absorption of glucose by muscles, thereby reducing blood glucose levels. Walking also helps in weight loss which helps in improving diabetes. Moreover, walking fast can raise heart rates which help the body to use insulin better. In a study, it was found that walking each day lowers A1c.
Tips for walking exercise
Choose the pace of walking that suits you. Don’t overdo it.
Wear shoes that are comfortable and supportive.
Select a time that is suitable for you. You can go for morning as well as evening walks.
Track your walking distance as well as blood sugar readings prior to and after taking up walking exercise for Diabetes, weekly.
It is a Chinese martial art that is very commonly practised for health benefits. Tai chi can be paced according to you and is a great way for stretching. The best part about Tai Chi is that it can be followed by people belonging to any age group.
5 Benefits of Tai Chi
Helps in reducing stress levels.
Boosts aerobic activity in the body.
Improves flexibility of the body.
Effective in reducing joint pains.
Improves the overall immune system.
Recently, Tai Chi has been gaining importance in improving Diabetes. This easy and simple form of exercise for diabetes has shown improvements in glucose levels with neuropathy.
4. Resistance Training
Weight training is highly recommended in the list of exercises for diabetes. Weight training builds muscles that are very important for the diabetics. Weight training helps in developing body strength along with the size of skeletal muscles. Studies show that Resistance Training fights metabolic dysfunctions in Type 2 Diabetic Patients.
It has been found that after the age of 30, people start losing skeletal body mass that may lead to the risk of developing glucose intolerance and eventually Type 2 Diabetes.
Moreover, Strength Training helps in keeping your entire body fit so that with age you won’t face difficulties while lifting things, climbing stairs. Studies show that resistance or strength training is one of the best exercises for diabetes by enhancing insulin sensitivity and daily energy expenditure. A study showed that after 3 months of moderate-intensity circuit resistance training, decreased levels of A1C, the hemoglobin which determines the blood sugar concentrations.
This one is a fun exercise for diabetes. Dancing your heart out for 20 minutes can bring to you many health benefits along with a fun time.
4 of the Major health benefit of Diabetes
Having dance as a daily routine will improve your heart health immensely.
Dance reduces the stress that improves insulin activity.
Dancing burns calories that vary with the intensity of dancing.
Daily dancing can improve memory.