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  • Christine Angelica

Best Ways To Use Exercise To Manage Diabetes

We know that exercise, including walking, is a powerful tool in managing chronic health conditions. That is true for diabetes too.

Exercise helps control blood sugar levels and improves overall health and well-being.

We know that diabetes requires careful management - taking your medication (if you're on one), watching what you eat, and making sure you get in some form of physical activity. It's the physical activity that so many people struggle with and why we want to talk about it here.

Whether you're newly diagnosed or have been living with diabetes for years, let's look at some of the best ways to use exercise to manage this health condition.

How Exercise Benefits Diabetes

Regular exercise helps your cells use insulin more effectively. Stick to moderate-intensity exercise, which can help you maintain a healthy weight and prevent or reverse Type 2 diabetes (T2D).

If you have T2D, you are at greater risk of cardiovascular diseases such as heart attacks and strokes, something that regular exercise can help you manage.

Decreased muscle mass and strength is another vulnerable area for people with diabetes, which resistance training can help you manage.

Most Effective Exercises to Manage Diabetes

Walking as a regular habit is one of the best exercises to help you manage your diabetes since it's something you can do anytime and anywhere. Follow the ADA's recommendation and add 30 minutes of brisk walking –– or about 100 steps a minute –– to your daily routine.

Cycling using a stationary bike at your local gym or on a regular outdoor bike can be both enjoyable as well as a great social opportunity. Join a cycling class or buy an old bike and hit the road to improve your health.

Yoga gives you a great low-impact workout because it includes lots of breathing exercises, yoga can improve your flexibility, balance, and core strength. This is especially helpful for older adults with T2D. There are so many online yoga studios and YouTube channels offering yoga to make it an affordable option for diabetes management.

Pilates is another great low-impact option to help you manage your condition. The repetitive movements and breathwork you do in pilates will help to strengthen your core, improve your balance and posture, and control your blood glucose.

Dance is more than a fun workout, it's also a sustainable way to manage your diabetes. It's a heart-healthy way to stay motivated, especially if you were to find a group of people you like dancing with. Consider Zumba, hip-hop, tango, and Bollywood classes.

Swimming and Water aerobics are easy on the joints and can boost the overall fitness, strength, and heart health of people with T2D.

Weight training with free weights, resistance bands, or other equipment may increase insulin sensitivity and glucose tolerance in people with T2D.

Stair Climbing is a great way to tone the thighs and strengthen them. It's easy to stick to as it's so easy to incorporate into your everyday.

Rollerblading has one big advantage over other exercises it helps to build muscular endurance better than most exercises including running and cycling. Rollerblading helps to improve your balance, helps you to keep the weight off and your heart healthy.

How to Incorporate Exercise Into Your Daily Routine

As with all new habits, incorporating exercise into your daily routine may take time so be patient with yourself, and to make it easier, find some strategies that work for you.

Make it fun! Dancing, rollerblading, and any exercise you find fun is going to make sticking to it easier.

Know yourself to help yourself. It's not only the exercises you choose but when you work out that's going to help you stick to it. For most people, that time is first thing in the morning as part of a morning routine. The next best time is any time that you have the most control over. If you find that after work is usually a struggle for you, try other time frames until you find the easiest for you to do.

Make small changes. It's hard for everyone to carve out a full hour to work out. But the good news is that 30 minutes a day can be enough. On the days when you can't carve out 30 minutes, you can create a sustainable exercise routine that fits seamlessly into your life. In this article, we'll explore some practical tips and strategies for incorporating exercise into your daily routine, so you can stay active and healthy without sacrificing

Incorporate with your other commitments because our life is full and really, that's often the only way to squeeze it in. If you're a new mom with no time to work out, use the baby as free weights. If you need to make time with your significant other, do one of your exercises together.