Diabetes is a health disorder caused by high blood glucose levels. If sugar levels are not controlled properly, it is not impossible that the sufferer could have serious complications, such as arthritis and nerve damage.
In addition to using drugs and maintaining a healthy diet, regular exercise can also help control blood sugar.
Quoted from the page gooddoctor.co.idSweating is an effective way to control blood sugar levels. According to the American Diabetes Association, physical activity can lower glucose levels by making the body more sensitive to insulin
Exercise for diabetics
Of course, the exercise must conform to the physical condition of each diabetic patient. It is also necessary to see the extent of the possible complications that can be caused by the exercise performed. Here are 8 types of exercises that are good for diabetics:
1. Brisk walk
A good first exercise for diabetics is brisk walking. Quoting from Healthline, it is believed that not only losing weight, brisk walking stabilizes blood sugar levels. Do this exercise at least three times a week with a duration of 30 minutes in each session.
2. Hiking
Hiking is one of the best ways to improve health and lose weight for people with diabetes. By launching the official website of the Directorate of Health Promotion and Community Emancipation of the Indonesian Ministry of Health, for people with type 2 diabetes, weight loss is very important.
During a 3 km / hour hike, a person weighing 68 kg will burn 240 calories per hour. Hiking can also help reduce cholesterol levels, which are often heart triggers (often associated as long-term complications of diabetes).
3. Cycling
Some people with diabetes, especially type 2 diabetes, have a high risk of developing arthritis or arthritis. Complications of this disease can be minimized by cycling regularly several times a week.
In addition to the health of the cardiovascular organs, cycling can also prevent joint tension. The reason is that when cycling, your muscles, bones and joints will work together to pedal.
4. Yoga
The next exercise that’s good for diabetics is yoga. This Indian sport focuses not only on movement but also on breathing and concentration of the mind.
A 2016 study explained that yoga can help control blood sugar and cholesterol levels in the body. Most yoga movements can support regular blood circulation to all organs.
Yoga is also effective in maintaining mood and mental health, minimizing depression and stress, and improving sleep quality.
5. Swimming
Apart from these three sports, swimming is also a good sport for diabetes. According to the Swim England Organization, swimming can reduce the risk of cardiovascular ailments and help the body control glucose.
Swimming is believed to increase insulin sensitivity, which contributes to weight loss or the maintenance of an ideal body weight. By swimming, you can also minimize the risk of arthritis or arthritis which is usually a complication of diabetes.
6. Tai-chi
For martial arts lovers, tai chi is the right sport to do. Reported by Daily healthTai chi is an effective way for people with type 2 diabetes to control their blood glucose.
Tai Chi can also improve balance and reduce the risk of nerve damage caused by diabetes (neuropathy). Nerve damage is a common complication in people with uncontrolled sugar levels.
7. Aerobics
The next exercise for diabetics is aerobic exercise. Movement in aerobics can make you sweat. This condition can have a positive impact on blood sugar levels in the body.
In addition to aerobics, you can also do Zumba. This sport has faster movements than aerobics, so you will sweat more easily.
8. Weightlifting workout
This exercise is recommended because its main benefit is to increase muscle mass. As muscle mass increases, diabetics will find it easier to control their blood sugar.
Weight training can help the body respond better to insulin. As a result, the body can improve the absorption and use of blood sugar more optimally.
However, to practice this sport, diabetics must obtain permission from a doctor, considering that the risk of injury is quite high.
Things to watch out for when training for diabetics
Before exercising, talk to your doctor about choosing the right exercise. Because he may not only have diabetes, but also other health problems that require physical activity restrictions.
If people with diabetes rarely exercise, start with light movements. This will prevent cramps, pain, muscle stiffness, or even injury. Additionally, diabetics also need to pay attention to blood sugar levels below 250 mg / dL before exercise.
Quote from Cleveland ClinicFor people with type 1 diabetes, exercise with blood sugar levels above 250 mg / dL can cause ketoacidosis, a complication of diabetes that can be life-threatening.
Also, before exercise, diabetics should pay attention to a number of other things, namely the following:
- Drink water before, during and after exercise to prevent dehydration.
- Check your blood sugar before and after exercise. This can help you know the body’s response to sports activities that have been performed.
- Warm up five minutes earlier and cool down five minutes after exercise.
- Wear shoes and socks when exercising. This is because people with diabetes are prone to foot injuries.
- Don’t force your body to do strenuous exercise.
- Stop exercising if you feel short of breath and dizzy.
