Best Exercise For Diabetes

› Best Exercise For Diabetes

Have you ever asked yourself what is the best exercise for diabetes?

Well the American Diabetes Association recommends aerobic exercise and strength training are the best physical activity to managing diabetes your diabetes. 

Aerobic Exercise

Did you know that aerobic exercise helps your body to use insulin better, also it help to strengthen your heart and bones, it also lowers stress level, improves blood circulation and also lowers your risk heart disease by lowering your blood sugar. 

How Long Should You Exercise For?

Most site and books that I have read over the years says you should exercise for a least 30 minutes a day for 5 days a week.

When you working out try to spread your activity over 3 days during the week and try not to miss more that 2 day in a row.

Finding Time To Workout

When I started to workout I found it very hard to find time to workout for 30 minutes. Like most people today we are more busier than our parents or even our grandparents.

But if you have a busy schedule you can fit  a 30 minutes routine into your day, one option is to break up your 30 minutes routine into three 10 minutes bouts says a research from the Center at Arizona State University.

Here are a few examples that you can try, you can take a 10 minutes walk after each meal, or you can do a 15 minutes aerobics exercise in the morning before work and 15 minutes when you get home.

But if you really want to lose some weight and keep it off, I would strongly suggest exercising or being active for about 60 minutes.

Here are some great examples that you can try:

  • Brisk walking (outside or inside on a treadmill) 
  • Bicycling/Stationary cycling indoors 
  • Dancing Low-impact aerobics 
  • Swimming or water aerobics 
  • Playing tennis 
  • Stair climbing 
  • Jogging/Running 
  • Hiking 
  • Rowing 
  • Ice-skating or roller-skating 
  • Cross-country skiing 
  • Moderate-to-heavy gardening 

The Best Exercise For Diabetes - Strength Training

One of the best exercise for diabetes is strength training (also called resistance training) which is my favorite exercise routine.

Resistance training makes your body more sensitive to insulin and can lower blood glucose levels.

There is also another plus to strength training, did you know that resistance training helps maintain and build strong muscles and bones, reducing your risk for osteoporosis and bone fractures.

Also did you know the more muscle you have, the more calories you burning during rest.

Resistance training also prevents muscle loss and gives you a better quality of life at any age.

The American Diabetes Association suggest that you should incorporate strength training at least 2 times a week in addition to aerobic exercise. 

Here are some great examples that you can try:

  • Weight machines or free weights at the gym 
  • Using resistance bands 
  • Lifting light weights or objects like canned goods or water bottles at home 
  • Use your own body weight to work your muscles (examples are push-ups, sit ups, squats, lunges, wall-sits and planks) 
  • Classes that involve strength training 
  • Other activities that build and keep muscle like heavy gardening 

Read more about Exercise and Type 2 Diabetes at acefitness.org.

Once your are ready check out Interval training  or HIIT which is a great  aerobic exercise and also check out Beginners Workout Routine which has strength training routines and also aerobic exercise for a great 5 day workout.

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