Diabetes Exercises

Best Exercise to Get Rid of Diabetes at Home

Diabetes is something that stays for the rest of your life. But exercising regularly can be helpful in managing diabetes.

As exercise promotes better overall health by reducing factors of other conditions such as heart, stroke and other cardiovascular, etc associated with high glucose levels.

It not only benefits people but is also great for losing weight. Here is the list of exercises for diabetic people which can be done at home to control diabetes.

Diabetes Exercises At Home Workout: To Help Control Diabetes

Stretching

  • It should be done before and after a workout.
  • While doing the stretching before workout – it warms muscles and helps them in better performance.
  • Post workout stretch helps those muscles which get sore due to physical activity.
  • People who feel tightness in neck, hip, legs, back muscles or stiffness at any muscles are advised to do stretching.
  • It gives relief in such a situation. Also people who don’t stretch before and after workout are more prone to get any muscle injury.
  • Stretching exercise you can do leg swings, upper back stretch, chest stretch, calf stretch, hamstrings stretch, neck circles, standing quadriceps stretch, glute stretch, etc. 

Dance

  • You can try aerobic or zumba dance.
  • As the pandemic is going on you can find many free videos online.
  • These videos can help you with the zumba and aerobic dance.
  • It not only improves fitness but also helps in losing weight which is important for people with diabetes and obesity.

Yoga

  • Plow pose – hamstrings, spinal extensors, rotator cuff, trapezius are used and it gives relief in backache, headache, improves circulation, helps in better sleep.
  • Seated forward bend – muscles this pose worked on are erector spinae, glutes, gastrocnemius, pelvic.
  • Child’s pose – It is known to promote insulin in the body, and gives relief in fatigue, back, neck pain, stress. Muscles used are rotator, spinal, hamstrings, glutes.
  • Upward facing dog – muscles it worked on are glutes, triceps, hamstrings, quadriceps, spinal extensors, and helps in stimulating abdominal organs, boost circulation, lowers bp.
  • Corpse pose – It relaxes body, calms mind, lowers blood pressure, relieves headache, fatigue and helps in better sleep. 
  • Legs up the wall pose – It worked on pelvic, front troso, lower back, backside of neck, hamstrings muscles, etc. 
  • Blow pose – it helps in relieving constipation, respiratory issues, and muscles include glutes, hamstrings, quadriceps, pectoralis.
  • Supported shoulder stand – muscles used are quadriceps, rotator cuff, rectus abdominis, trapezius.
  • Bound angle pose – It worked muscles of pelvic, groin, psoas, adductors, etc.
  • Supine spinal twist – It works by stimulating abdominal organs which lowers blood sugar levels, gives relief in hip, back, spine stiffness.

Walking

  • It is something for which you don’t require any gym membership.
  • All you need is a pair of shoes.
  • You can even walk in your home as well.
  • Make sure to walk 150 minutes per week.
  • Many reviews and studies around the world suggest that walking is helpful in losing weight, lowering high blood glucose levels in type 2 diabteic people.

Free Squats

  • Initially, you can start with minimum repetitions and increase it as you feel better.
  • Else you can increase a specific number of squats per week or day.
  • Squats are of many types you can just start with basics.
  • There are many squats variations like basic squats, wall squats, side squat, prisoner squat, pistol squat, single leg squat, squat with knee drive, side kick squat, split squat.
  • Also other variations like close stance squat, lateral squat walk, curtsy squat, frog squats, squat walk, pulse, jacks, kickback, overharad, dumbbell, barbell, front, goblet, bulgarian split, etc.

Pilates

  • Nowadays it is a popular fitness program which is marketed by many healthcares.
  • Recent studies on older women having type 2 diabetes showed improved blood glucose levels in them.
  • Pilate also helps in improving strength, balance, coordination in people.

Knee Raise

  • Make your hands up and bend your knee alternatively.
  • Try to touch the chest with your knee.
  • This exercise can be done in many ways like standing and doing it.
  • Else you can also lie and do the knee raise as well.

Lunges

  • If you have just started doing legs then we suggest you start with low impact lunges workout.
  • This not only helps in lowering blood sugar levels but also strengthens the lower body.
  • It worked on glutes, calves, hamstrings, quadriceps muscles.

Lastly

Upper-mentioned exercises for diabetes not only reduce blood sugar levels but also relaxes your body and mind. Make sure to check your blood sugar levels constantly while doing exercises. 

Regular exercise helps in reducing risk of other complications associated with diabetes including high blood pressure, high levels of bad cholesterol, narrow vessels, etc contributor of heart disease.

Along with Diabetes Exercises At Home Workout: To Help Control Diabetes, It is important to keep an eye on what you eat. 

Sometimes prolonged use of medications, excessive exercise can also lower blood sugar levels in the diabetic people.

Make sure to ask experts or the doctors before starting any new treatment plan for diabetes. It’s always been better to consult them in case of any questions regarding diabetes.

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