Studies have shown that after 7 days of active aerobic exercise therapy, adult patients with type 2 diabetes had lower blood sugar levels. Because aerobic exercise not only burns extra glucose in the body, but also reduces its resistance to insulin. It is important to know that both are essential for controlling diabetes.
Aerobic exercise therapy is the therapy in which you perform exercise that increases breathing rate and heart rate. You can climb stairs, run, walk, or even work in the garden to burn calories. This means that you will frequently use your arm and leg muscles, which will increase the frequency of breathing and allow more oxygen to enter the lungs. After that, the heart will beat faster and deliver oxygen-rich blood to muscles, kidneys, liver and other important organs. These all help strengthen your body and increase your body’s energy level.
Several popular aerobic exercise methods to control diabetes
Walking, running, cycling, yoga, dancing and swimming are several popular aerobic exercises. If you are a diabetic, you may worry about what kind of exercise is suitable for you and what kind of exercise is not suitable for you, so the first thing you need to do before starting exercise is to consult a doctor.
Walking is the simplest exercise. Even just walking for 30 minutes a day can help you fight diabetes and reduce its severity and the chance of related complications. A recent study by Springer’s (Publishing Group) found that walking for 10 minutes after a meal can reduce blood sugar levels by 22%, and brisk walking can reduce the risk of diabetes by 30%.
The most important thing for walking is to choose a pair of walking shoes that are suitable for you. It is best to choose flat shoes that fit better. At the beginning of the exercise, you can walk at the pace you feel most comfortable, and increase the intensity and duration of the exercise over time. Walking is the most relaxing exercise anyone can try.
Diabetes cannot be an excuse to stay away from running, because it is also a good way to control diabetes. Running can greatly enhance the body’s response to insulin. Running on sidewalks, parks, or other safe roads is ideal, but if you prefer to be indoors, you can choose to exercise on a treadmill. Here are some things you need to pay attention to when running:
Every exercise starts with warming up.
Make sure to wear comfortable shoes.
Try to choose an easy way to run. Take a break when you feel tired. Run 15 minutes at a time, three times a week, then gradually increase to 30 minutes at a time.
For practitioners, diabetes is indeed an obstacle, but it is not insurmountable. You can completely change your cycling from a leisure activity to a more healthy riding sport by reasonably controlling your diet and doing exercise therapy every day. Indoor cycling is also a good form of exercise. But to achieve the best exercise results, you should exercise at least three times a week, starting with a 30-minute beginner ride, and eventually increasing to a 45-minute moderate ride.
Yoga is also very effective for controlling diabetes. In fact, it is the preferred form of exercise because it not only helps to control weight, lower blood sugar and blood pressure, but also enhances your ability to cope with stress. In addition to yoga postures such as Japanese worship and Kapalbhatipranayam, you can also practice meditation and have a good day.
Dancing to remain fit is an interesting form of exercise. You can choose from a variety of dances-Zumba, hip-hop, etc…..These dances can help control obesity, develop insulin sensitivity, enhance heart beat and delay Alzheimer’s disease. So get started! Choose a form of dance that you like, set your goals for moderate-intensity exercise three to five times a week, and get ready to say goodbye to diabetes!
The sport of swimming is said to be challenging and refreshing. For diabetics, this is definitely a very beneficial sport. It can not only help control weight, strengthen muscles, burn calories, but also make full use of upper and lower body muscles to overcome the common sense of numbness in patients with diabetic neuropathy. Start learning basic movements slowly, and then you can gradually carry out high-intensity swimming pool training.
Now you know what aerobic exercise is and how it can help you control your blood sugar levels. Then you can enter a higher-intensity exercise mode to better maintain your health.
The last and most important point is to learn to enjoy the joy of sports. No matter which form of exercise you choose, you have to gradually make it daily and let it integrate into your daily life. Start with the simplest movements and exercise for a little while every day. When you exercise more often, you will become better at it and start enjoying it.