If you are someone shying away from exercise thinking you’ll have to hit the gym, then worry no more! Now, you can practise exercises for diabetes at home.
When you have diabetes, your daily routine should include at least 30 minutes worth of exercise. It helps reduce extra weight and maintains sugar levels by making your cells more sensitive to the effects of insulin.It is not easy to get to the gym every day, but fortunately, there are ways to still do them without buying an expensive gym membership or spending hours on the treadmill. In fact, you can reap the benefits without leaving the comfort of your own home.
To achieve the most out of your workout routine, aim for a full-body exercise. Since the muscles in the legs and arms are the primary source to uptake glucose, working out makes these muscles more efficient in using glucose as fuel.
Importance of Exercises for Diabetes Patients?
- Exercising helps the body in using insulin by increasing insulin sensitivity in cells.
- Your blood pressure remains under control, which is important to avoid further complications.
- Decreases the risk of heart disease by improving cholesterol levels in the body.
- Helps in weight management and keeps the weight off if you regularly exercise.
- Exercise releases endorphins, also known as happy hormones. Hence, being active is proven to reduce stress levels.
- Increases sleep quality.
- Burns off extra glucose present in the bloodstream.
- Lessens the risk of complications like kidney disease, stroke, etc.
Here are 5 Exercises for Diabetes You Should Try At Home
Squats
They not only make you look amazing. They also strengthen almost every muscle in your lower body, including your thighs, core, calves, glutes, hamstrings, and abs. However, the primary focus of squats is to build strength into the butt muscles. These large muscles suck up lots of glucose from the bloodstream. If you regularly work these large muscle fibers, it will increase your insulin sensitivity.
Yoga
Yoga works with the energy in the body (the science of pranayama, meaning “energy-control”). Yoga helps still the mind and attain awareness of your inner self. It is well known that regular yoga practise can help reduce stress levels, enhance mobility, lower blood pressure and improve overall well-being. Moreover, certain yoga asanas can help activate the pancreas, the organ responsible for producing insulin.
Read More: Yoga for Diabetes: Best Asanas/Poses With Steps For You
Press up
This move uses multiple muscle groups for maximum growth and strengthens your shoulder joints. To do this: get down into a press-up position with your hands placed shoulder-width apart and back flat, so a straight line forms from your head to heels. Lower your body until your chest is an inch from the ground, then drive up by fully extending your arms. Repeat.
Planks
This is one of the best exercises you can do for your core, i.e., abdominals and glutes, because it builds isometric strength to help sculpt your waistline. These muscles are responsible for stabilising the back and hip muscles. It helps increase stamina and serves you well in managing your blood sugar levels.
Dance
This is one of the easiest workouts. It requires no technique. There is no right or wrong. Just play a song you like and move your body in a dance routine. You can also do this with your family member with you for a lighthearted and fun session. Dancing is a great workout that helps raise good cholesterol and lower bad cholesterol.
Read More: Say Yes to Diabetes Care Plan For a Healthy Life!
If you have not indulged yourself in physical activities in a while, meet with your doctor to identify what exercises you should take up first. Start slow if you are new to this, and then gradually increase the intensity and resistance with time. However, more importantly, choose an exercise routine that you enjoy so that it does not seem like a chore to you.
For more tips on living with diabetes, download the BeatO App.
Very informative article