Regular exercise offers diabetic individuals numerous benefits. For example, some forms of exercise can reduce insulin sensitivity, while others reduce body fat, which can lead to a greater sense of well-being. If you're looking for specific exercise recommendations, diabetic fitness experts have identified several options that rank as some of the best for people living with diabetes.
High-Impact Aerobics
Regular incorporation of aerobic exercise directly reduces your body's sensitivity to insulin, which has the most significance for people living with type 1 diabetes. Plus, it also helps burn calories for a slimmer waistline. For high-impact aerobic options, try traditional cardio like running, walking or jogging. For the best results, the American Diabetes Association suggests spending 30 minutes a day doing these exercises, five times a week.
Low-Impact Aerobics
Traditional forms of aerobic exercises often place too much stress on the legs and joints, which can be critically dangerous for diabetics who have poor joint health or who suffer from other diseases, such as arthritis. But that doesn't mean you can't enjoy the insulin-affecting benefits of aerobic movements. Low-impact aerobic exercises include swimming and water aerobics. For overweight or obese diabetics, elliptical trainer machines can extend caloric expenditures similar to running, but in a low-impact, easy-to-use fashion thanks to pedals and handlebars.
Weight Training
Weight training, more traditionally known as simply lifting weights, help diabetics reduce their body fat composition as well as improve their general muscle tone and strength. This can help improve the quality of life of many who experience poor limb strength and circulation. The average diabetic individual should lift weights three times a week. Classic weight training exercises include barbell curls and bench presses. Use weights that are so heavy that you can't lift them more than 10 times in three sets.
Stretching
Stretching helps keep your muscles and tendons in tip-top shape, and also reduces your risk of injuries when you're exercising. The Canadian Diabetes Association specifically recommends doing yoga as strategy for learning basic stretching methods. When stretching, you can experience the greatest benefits by warming up for five to 10 minutes before doing the stretching routines.
