Physical activity is a key element in managing your diabetes, but sometimes it can be difficult to stay regularly active and stick to a diabetes workout. If you are living with type 2 diabetes, an exercise plan can help you maintain a healthy weight and manage your blood glucose levels.
Regular exercise can also help to prevent other health issues like heart attacks or strokes while promoting your overall health and wellbeing. Keep reading to learn about making the best diet and exercise plan if you are living with diabetes.
Exercise is one of the most effective ways to help prevent diabetes from developing if they have already been diagnosed with prediabetes. The American Diabetes Association (ADA) recommends that people perform moderate to intense aerobic exercises for at least 150 minutes each week.
In addition to weight loss, a regular exercise routine can also strengthen your body overall and give you more energy. If you are capable, you should try to perform at least two sessions of strength training weekly as a part of your routine. Whether you hire a certified personal trainer to help you exercise or work out on your own, moving your body and consistently exercising is an effective way to manage diabetes.
Note: Avoid strength training if you have any conditions, such as moderate to severe retinopathy, that can cause you to get injured.
If you have been sedentary for a while and are trying to start exercising to manage your diabetes, you should consult your doctor about the safest way to get started. Your doctor will warn you about any restrictions and guide you with any special precautions you should take before starting your exercise routine.
Generally, it is advisable to start off slow and gradually build up until you can reach your personal fitness goals. If you start off with a diabetes workout plan that is too intense, you may feel discouraged or intimidated. Instead, start off with a light exercise that you can manage. Even taking a brisk 30-minute walk for five days a week can be enough to improve your health.
Here are the health benefits you can get by adding regular exercise to your lifestyle:
- Improves your body’s ability to process insulin and control blood sugar
- Burns body fat
- Strengthens your muscles and bones
- Cuts bad cholesterol while raising your good cholesterol
- Lowers your blood pressure and improves your blood flow
- Lowers your risk of heart disease or stroke
- Helps you manage stress
- Increases your energy levels