Exercises such as walking, swimming, and yoga can help regulate blood sugar levels more effectively. If you’re new to exercise or haven’t been active for a while, consult your doctor before starting a workout program to ensure there are no specific limitations. Begin gradually and increase the intensity based on your fitness level and personal goals.
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Types of Exercises for Diabetes to Help Control Blood Sugar
Here are 10 recommended exercises for people with diabetes:
1. Walking
You don’t need a gym membership or expensive equipment to start working out. A comfortable pair of shoes and a safe area to walk are enough.
Brisk walking for 30 minutes, five days a week, meets the recommended aerobic activity guidelines.
Research reviews show that walking can help reduce blood pressure, HbA1c levels, and body mass index (BMI) in people with type 2 diabetes.
2. Cycling
Cycling is a low-impact exercise that puts less stress on the joints.
This is important because nearly half of all people with type 2 diabetes also have arthritis, which is closely linked to obesity—one of the major risk factors for both prediabetes and type 2 diabetes.
People with diabetic neuropathy or joint pain may find cycling to be a safe and effective option.
3. Swimming
Water-based activities are also low-impact and joint-friendly. Swimming, water aerobics, water jogging, and other aquatic exercises improve cardiovascular fitness, lung capacity, and muscle strength without putting excessive strain on the joints.
Studies show that aquatic workouts enhance physical fitness, muscle strength, and vascular function in people with type 2 diabetes.
4. Team Sports
If you struggle with self-motivation, joining a recreational sports team can help.
Team interaction and the commitment to show up for practice can keep you motivated and consistent.
Some team sports that offer great aerobic workouts include basketball, soccer, softball, tennis, pickleball, and handball.
5. Aerobics
Joining an aerobics or fitness class can make exercising more enjoyable.
Studies have found that aerobic exercise helps regulate blood sugar levels, manage body weight, and provide other health benefits for both prediabetic and diabetic individuals.
Zumba, a popular workout that combines dance and fast-paced aerobic moves, has been shown to benefit those with obesity and may help prevent type 2 diabetes.
6. Weightlifting
Strength training exercises like weightlifting help build muscle mass, which in turn increases daily calorie burn. According to the American Diabetes Association (ADA), strength training can also help improve blood sugar control.
You can use gym equipment, dumbbells, or even household items like water bottles or canned goods.
To ensure safety and proper form, consider taking a weight training class or consulting a fitness trainer.
7. Resistance Band Workouts
Resistance bands are another excellent tool for strength training. They’re lightweight, portable, and suitable for full-body workouts.
You can learn how to use them through fitness classes, personal trainers, or online tutorials.
Studies suggest that resistance band exercises not only build strength but also aid in blood sugar management.
8. Calisthenics
Calisthenics uses your body weight to build muscle. Examples include push-ups, pull-ups, squats, lunges, and sit-ups.
Whether using weights, resistance bands, or body weight, it’s important to work all major muscle groups.
Experts recommend allowing one day of rest between strength sessions to let muscles recover properly.
9. Pilates
Pilates focuses on strengthening core muscles, enhancing coordination, and improving balance.
A study of older women with type 2 diabetes found that Pilates may help improve blood sugar control.
You can join a class at a gym or studio, or use books and videos for home practice.
10. Yoga
According to the ADA, yoga and relaxation techniques such as qigong and mindfulness can help people with type 2 diabetes manage blood sugar, blood pressure, and body weight.
Yoga also reduces stress, improves sleep quality, and boosts mood.
To get started, join a class at a local studio or gym, where an instructor can guide you through proper poses and breathing techniques.
Diabetes Specialists at Mandaya Royal Puri Hospital
Mandaya Royal Puri Hospital is home to expert diabetes specialists including dr. Johanes Purwoto, SpPD-KEMD and dr. Herni Basir, SpPD, KEMD, FINASIM. Both doctors have extensive experience in managing diabetes and related conditions.
If you want to consult about exercise plans for diabetes or get tips on diabetes-friendly diets, you can schedule a visit with dr. Johanes or dr. Herni at Mandaya Royal Puri Hospital.
For a more convenient visit, use the Chat via WhatsApp, Book Appointment feature, or download the Care Dokter app from Google Play or the App Store to check queue numbers, appointment times, and complete service information.
