Exercising regularly can help you manage your diabetes. It may help you reduce your risk of cardiovascular disease and promote overall health and well-being.

Exercise can also help prevent the development of diabetes in people who have prediabetes. The American Diabetes Association (ADA) encourages people to get at least 150 minutes of moderate intensity aerobic activity per week.

The benefits of exercising are not dependent on weight loss. Consistency is needed in order to see lasting results.

If you are sedentary and considering starting an exercise program, it is a good idea to consult a doctor first to make sure there are no restrictions or special precautions. It is always a good idea to start slowly and build up to your goal.

Not sure where to start? Here are some exercises that can help you reach your fitness goals.

“You don’t need a gym membership or expensive equipment to get moving.”

If you have a supportive pair of shoes, you can start today. You can meet your recommended minimum target for aerobic fitness by walking for 30 minutes five days a week.

According to a 2021 review, walking can help people with type 2 diabetes lower their blood pressure, HbA1c levels, and body mass index.

Roughly half of people with type 2 diabetes have arthritis. The two conditions have several risk factors in common, including obesity.

Diabetic neuropathy, a condition that occurs when the nerves become damaged, can also cause joint pain in people with type 2 diabetes.

If you have lower joint pain, you should consider low impact exercise. It is possible to meet your fitness goals while not putting strain on your joints.

Aquatic activities provide another joint-friendly exercise option. For example, swimming, water aerobics, aqua jogging, and other aquatic activities can give your heart, lungs, and muscles a workout, while putting little stress on your joints.

A 2017 review found that aquatic exercise can help lower blood sugar levels, much like land based exercise does.

If you find it hard to motivate yourself to exercise, it might help to join a recreational sports team. The opportunity to socialize with teammates and the commitment you make to them might help you find the motivation you need to show up each week.

A good aerobic workout can be achieved by playing many recreational sports. Try basketball, soccer, softball, pairs tennis, or ultimate frisbee.

Signing up for an aerobic dance class can help you meet your exercise goals. The fitness program called Zumba combines dance and aerobic movements for a fast-paced workout.

A 2015 study found that women with type 2 diabetes were more motivated to exercise after taking part in Zumba classes for 16 weeks. Participants also improved their aerobic fitness and lost weight.

Weightlifting and other strengthening activities help build your muscle mass, which can increase the number of calories you burn each day. Strength training may also help improve your blood sugar control, according to the ADA.

If you want to incorporate weight training into your weekly exercise routine, you can use weight machines, free weights, or even heavy household objects.

If you want to learn how to lift weights safely, join a class or ask a fitness trainer for help.

You can use weights to strengthen your muscles. Resistance bands can be used to perform a wide variety of strength activities.

Speak with a professional trainer, take a resistance band class, or watch a resistance band workout video to learn how to incorporate them into your workouts.

In addition to increasing your strength, exercising with resistance bands may provide modest benefits to your blood sugar control, according to a 2018 study.

In calisthenics, you use your own body weight to strengthen your muscles. calisthenic exercises include pushups, pullups, squats, lunges, and abdominal crunches.

If you choose to strengthen your muscles with weights, resistance bands, or your own body weight, try to work out every major muscle group in your body.

To give your body time to recover, experts suggest taking a day off from muscle-strengthening activities between each session of strength training.

Pilates is a popular fitness program that’s designed to improve core strength, coordination, and balance. According to a 2020 study of older adult women with type 2 diabetes, it may also help improve blood sugar control.

Consider taking a class at a studio that offers the pliss class. There are many books and videos available.

According to a 2016 review, yoga can help people with type 2 diabetes manage their blood sugar, cholesterol levels, and weight. It might also help lower your blood pressure, improve the quality of your sleep, and boost your mood.

If you are interested in trying yoga, you should sign up for a class at a studio or gym. A professional can help you learn how to move from one pose to another using the proper breathing and posture techniques.

Before starting an exercise regimen, talk to your doctor. Ensure you are adequately hydrated before and after exercising.

Be sure to carefully monitor your blood sugar levels as well to keep them within your target range.

Which exercise is best for lowering blood sugar?

In general, regular exercise can reduce blood sugar over time. Exercises, such as light walking, cycling, and other low impact movements, can be helpful.

Which exercises should people with diabetes avoid?

Exercises to avoid if you have diabetes will depend on any complications you’re experiencing as a result of your condition.

Those with high blood pressure should avoid strenuous activity.

Can diabetes be cured by exercise?

Some people can reverse their diabetes with a combination of diet and exercise.

A 2020 study found that 61 percent of participants with early diabetes who underwent a highly regimented 1-year intensive lifestyle that included a low calorie diet and regular exercise no longer met the criteria for diabetes.

Regular physical activity is important for promoting your health and managing type 2 diabetes.

If you have other health conditions, talk with your doctor before starting a new fitness routine. They can help you learn how to stay safe and avoid injury.

“The Bezzy T2D app is a free app that provides more tips on living with type 2 diabetes. We can connect you with people who understand what you are going through, and that is something we can’t do on type 2 diabetes.”

You can ask questions, seek advice, and build relationships with others who get it. Download the app for iPhone or Android.

Read this article in Spanish.