Physical activity is beneficial for those with diabetes as well as for the general population. Physical activity can contribute to maintaining stable blood sugar levels, therefore reducing the risk of problems associated with diabetes. Nevertheless, several types of physical activity may not be appropriate for individuals with diabetes.

It is recommended for diabetics to engage in aerobic or cardio physical exercise, which is stable and repetitive. Aerobic activity increases the amount of oxygen in muscular tissue, whereas cardio promotes efficient blood flow to the muscles.

Due to their anaerobic nature, badminton, football, ping pong, volleyball, basketball, tennis, futsal, and others should be avoided. Anaerobic activities like HIIT, callisthenics, and heavy lifting should be avoided along with games. For diabetics, anaerobic activities may deplete cells of oxygen.

Start 30-minute workouts three times a week. Gradually increase exercise to 5 times a week. The increasing time depends on the patient's fitness. Certain individuals need weeks or months to exercise more. The patient's busy lifestyle and any coexisting medical conditions have an additional impact on this.

Don't forget to stretch before you work out to protect your muscles and ligaments from injuries. What kinds of exercise are good for people with diabetes? Read the review below.

Beneficial physical activities for diabetics

1. Jogging or rapid walking

Diabetes patients are advised to walk quickly. Jogging or brisk walking is easy, cheap, and can be practiced anywhere. Moderately fast walking might increase your heart rate to improve blood flow.

People with diabetes need to wear shoes outside; make sure the patient is not barefoot when they are outside. To keep your foot parts safe when you walk, run, or play sports, it's best to wear special shoes.

Obese diabetics should avoid jogging, fast walking, running, and treadmills since they may reduce knee joint space.

2. Cycling

Cycling is an aerobic workout that helps increase heart strength and maximize lung function. Cycling also boosts blood flow to the legs, increasing leg muscle mass and burning calories. This exercise is especially helpful for diabetics who are overweight since it does not raise the risk of a reduction in knee joint space, as well as for diabetes patients who also experience walking problems such as stroke and parkinsonism.

Try indoor static cycling if you want to cycle safely without worrying about the weather. Begin with stretching and finish with a cool-down. Pedal at the same speed for 30 minutes. Remember to modify your strength and stamina when training. Begin with the lowest possible resistance or load and gradually raise it as your body adjusts. This varies by individual; some people can increase their resistance strength in a matter of days, weeks, or months.

3. Swimming

Swimming is a beneficial sport for diabetics because it puts little pressure on the knee joints, lowering the risk of joint constriction. Swimming is a better sport than cycling or jogging since it strengthens both the upper and lower body muscles at the same time. Regular swimming might help with diabetes symptoms, including tingling in the feet.

Due to the risk of drowning, swimming is not recommended for diabetics with eardrum leakage, limb paralysis (such as stroke), or coordination disorders (such as stroke and parkinsonism) that impair movement of the limbs.

4. Yoga

Practicing yoga regularly might help you stay balanced while increasing your flexibility. Stress management, insulin resistance, and muscle gain are all areas that yoga may help with. Sports like yoga are safe and healthy for diabetics.

5. Gym

The gym or fitness center is provided with various fitness equipment, including treadmills, stationary bikes, elliptical trainers, rowing machines, and stair climbers. These tools are specifically designed for cardio or aerobic exercises.

If If it's your first time using it or you're unsure, start with the lowest resistance, strength, or speed. Begin by stretching, then perform this cardio routine for 30 minutes. Following that, patients can engage in weight training, such as calisthenics, or use equipment such as dumbbells and other exercise equipment. However, when exercising, make sure your blood sugar does not drop below 70 mg/dL.

People with diabetes can exercise, as long as...

1. Pay attention to duration

Patients with diabetes should exercise, but they have to pay attention to numerous aspects. WHO recommends 150 minutes of weekly exercise for healthy 18- to 64-year-olds. Adapt it to the patient's fitness initially. Try 30 minutes, 3 times a week. It can be raised to 50 minutes, 5 times a week. Depending on the patient's fitness and strength, it may increase occasionally.

2. Check blood sugar levels

Diabetes patients should consider exercise intensity as well as duration. Always check your blood sugar before and after exercise. . Avoid performing hard workouts if your blood sugar level is above 250 mg/dL or 70 mg/dL.

Protein should be consumed before exercise to control high blood sugar. If your blood sugar is too low, eat carbs or fruit. Always have 1–2 bottles of water to avoid dehydration.