There are various ways to maintain fitness and control blood sugar for diabetics, one of them is by doing diabetes exercises and other supporting exercises. The following discussion about diabetes exercises and other sports that are recommended for diabetics and their benefits.
There are various exercises or sports that are beneficial for diabetics, one of which is diabetes exercise, which is designed based on the age and physical condition of the patient. It is recommended for diabetics to do diabetes exercises with light and fast movements, for at least 150 minutes each week, to burn calories in the body and increase the body’s sensitivity to insulin.
Diabetes exercise can help you lose weight which is one of the obstacles in diabetes, of course, followed by a healthy diet. A clinical study related to diabetes prevention programs revealed that lifestyle changes and exercise 150 minutes per week can reduce the risk of type 2 diabetes by 58 percent.
Various Diabetes Gymnastics Supporting Exercises
Another exercise that can be done by diabetics besides diabetes exercise is tai chi exercise. Tai Chi gymnastics is a form of exercise that is very beneficial for health. This body art originating from China is in the form of exercises or sports movements that combine body movements, breathing and meditation. Tai Chi is also different from other exercises, because Tai Chi exercise is slower. Tai Chi exercises focus on the harmony of movement and breathing.
In 2009, researchers at the University of Florida conducted a study of 62 Korean women with diabetes who regularly did tai chi exercises. The results showed a significant improvement in their blood sugar levels. Not only that, their vitality and mental health tend to increase. Tai Chi exercises are also very beneficial for patients with type two diabetes. A study of a group of elderly people showed that after 8 weeks of practicing tai chi, their blood glucose levels dropped. This shows the health benefits for patients with type 2 diabetes.
In addition to diabetes and tai chi exercises, yoga is also a good choice of exercise for diabetics. Yoga is body art that combines movements to build flexibility, strength and balance. This is very useful for people with chronic health conditions, including diabetes. The yoga movement is believed to reduce stress and improve nerve function and mental health. Yoga can also improve blood glucose levels and improve muscle mass. People with type 2 diabetes can also benefit from the yoga movement. Besides being beneficial to help you lose weight, yoga is also useful for reducing blood pressure and cholesterol levels. Yoga prevents increased risk of heart disease and overcomes the triggering factors of heart disease such as stress, overweight, high blood pressure, and high cholesterol.
To start practicing yoga as part of a diabetes exercise, you can start by watching videos about yoga exercises to learn basic movements in yoga, so you can feel the results first before deciding to take a special yoga class.
Various diabetes supporter exercises that can be done include walking, swimming, and dancing or dancing. Walking is the most popular sport and is highly recommended for diabetics. Walk three times a week, for thirty minutes to an hour of brisk walking. This can help increase your physical activity.
Meanwhile, dancing or dancing is not only useful for lowering blood sugar and reducing stress, but can also increase brain power and improve memory. Swimming is useful for stretching and relaxing muscles without putting pressure on the joints. This is beneficial to improve blood sugar levels and burn calories and reduce stress levels.
Safe Tips for Doing Diabetes Gymnastics and Other Supporting Exercises
To minimize the risk, there are some things you need to consider before doing diabetes exercises or other exercises, including:
- Check your blood sugar before and after the various diabetes exercises above or other exercises to see how your body responds to the exercise you do.
- For patients with type I and II diabetes, make sure your blood sugar level is less than 250 mg / dl before exercising. Because exercising with blood sugar levels more than 250 mg / dl is at risk of ketoacidosis which can be life threatening due to lack of insulin in the blood.
- Warm and cool each one for five minutes.
- Drink plenty of water before, during and after exercising to prevent dehydration.
- To avoid too low sugar levels, prepare something that can quickly raise your blood sugar levels, such as candy, glucose tablets, or juice.
- Use shoes and socks that are comfortable and cover the feet.
- Stop your exercise activities when you feel dizzy or have shortness of breath suddenly.
In order for maximum results and minimize risk, consult your doctor first before doing various sports activities, both diabetes exercises or other supporting exercises.