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Effective exercises for diabetics patients
Exercise can help prevent the development of diabetes in people with pre-diabetes. The American Diabetes Association (ADA) recommends people exercise at least 150 minutes per week.
Exercising regularly will help people with diabetes control their blood sugar levels and weight.
Exercise will help you reduce your risk of heart attack, stroke, and cardiovascular disease.
Exercise is much more beneficial than medicine. Various studies have shown that exercise is much more effective in controlling blood glucose levels than diabetes medicine. So here are some effective exercises for diabetics:
Walking:
Regular walking helps people with type-2 diabetes to lower their blood sugar levels and lose weight.
Walking is also helpful in reducing abdominal fat as well as diabetes. Walking fast for 30 minutes 6 days a week is very effective for diabetics.
According to a 2014 review, walking can help patients with type-2 diabetes lower their blood sugar levels and lose weight.
Cycling:
If you have diabetic then cycling exercise will be very beneficial for you.
Exercise is a good choice for weight control, cardiovascular health and rheumatic pain. In addition, cycling is very effective in relieving joint pain.
Swimming:
Regular swimming strengthens muscles, increases endurance, keeps weight under control, and increases lung function.
Swimming 30 minutes 7 days a week is very beneficial for diabetics.
Swimming exercises all parts of the body. So swimming is good for the body.
A 2017 review found that water exercise can help lower blood sugar levels.
Yoga:
According to a 2016 review, yoga can help people with type-2 diabetes control their blood sugar, cholesterol levels, and weight.
Yoga helps lower blood pressure, improve sleep quality and improve mood.
Dancing:
Dancing boosts brain power and improves memory.
For those who have diabetes, it is an effective way to increase physical activity, lose weight, improve flexibility, lower blood sugar and lower blood pressure.
An adult can burn 150 calories by dancing for 30 minutes.
Stair climbing:
Stair climbing exercise is a healthy and easy way to work your heart and lungs faster.
Especially if you have type-2 diabetes. Going up and down the stairs for 3 minutes 1-2 hours after eating is a good way to burn blood sugar.
Team Sports:
If you have diabetes and don’t like to play alone, you can play as a team.
Playing as a team will make your time better. You can play basketball, cricket, football, tennis, etc. as a team. These will help keep your body and mind well.
