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If you have diabetes, these fitness ideas can help you fight fat, increase muscle mass, improve balance, and reduce stress — and may even reduce your need for injectable insulin.

ByMedically Reviewed by Kacy Church, MD
Last Updated:

Swimming is a diabetes-friendly exercise because it's gentle on the joints.

Do you get enough exercise? If you're like many Americans, the answer is no — and that can be especially true for people with diabetes. In fact, only about 40 percent of people with type 2 diabetes participate in regular physical activity, notes a study published in June 2016 in the World Journal of Diabetes. And that's a shame, because working out can help increase insulin action and keep blood sugar levels in check, says Sheri Colberg, PhD, founder of the Diabetes Motion Academy in Santa Barbara, California.

Not to mention, exercise may help your body fend off illnesses by ramping up immune system activity, according to the National Library of Medicine. In the current COVID-19 pandemic, people with a chronic disease are more at risk for developing complications should they become ill. Boosting your immunity with exercise, as well as managing your blood sugar, can help you stay healthy.

RELATED: 9 Diabetes Care Tips During the Coronavirus Pandemic

Exercise also helps you lose weight and improve balance. That’s important, since people who are obese are the 1 last update 04 Jul 2020 more likely to develop type 2 diabetes, according to the Obesity Action Coalition. Among adults with type 2 diabetes, having a body mass index of over 35 (categorized as obese) increases the risk of having balance problems and falling, according to a study published in the September-October 2015 issue of Obesity Research & Clinical Practice. “I fully recommend that anyone over 40 with diabetes include balance training as part of their weekly routine, at least two or three days per week,” says Dr. Colberg. “It can be as simple as practicing balancing on one leg at a time or more complex, like tai chi exercises. Lower-body and core resistance exercises also double as balance training.”Exercise also helps you lose weight and improve balance. That’s important, since people who are obese are more likely to develop type 2 diabetes, according to the Obesity Action Coalition. Among adults with type 2 diabetes, having a body mass index of over 35 (categorized as obese) increases the risk of having balance problems and falling, according to a study published in the September-October 2015 issue of Obesity Research & Clinical Practice. “I fully recommend that anyone over 40 with diabetes include balance training as part of their weekly routine, at least two or three days per week,” says Dr. Colberg. “It can be as simple as practicing balancing on one leg at a time or more complex, like tai chi exercises. Lower-body and core resistance exercises also double as balance training.”

People with type 2 diabetes should aim to complete 150 to 300 minutes of moderate-intensity activity per week, according to the Physical Activity Guidelines for Americans from the Department of Health and Human Services (HHS). The HHS also recommends a twice-weekly resistance training session, an amount that will protect against heart disease by reducing high blood pressure, aiding in weight loss, and lowering cholesterol and hemoglobin A1C levels, which indicates a three-month average of blood sugar levels.

Here are six great workouts you can easily incorporate into your daily routine. Be sure to check with your healthcare team before beginning any exercise regimen, and go slowly at first. Over time, you can increase the length and intensity of your routine.

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Brisk Walking Is a Mild Activity With Major Benefits

If you don’t have an exercise routine in place, start with walking. “Walking is easy for people to do,” Colberg says, “All you need is a good pair of shoes and somewhere to go. Walking is probably one of the most prescribed activities for people with type 2 diabetes.” Brisk walking done at a pace that raises the heart rate is considered a moderate-intensity exercise, according to the Harvard T.H. Chan School of Public Health. Walking at a quicker clip 30 minutes per day five days per week will help you reach the recommended goal of 150 minutes of moderate-intensity exercise.

RELATED: What People With Diabetes Must Know Before Starting an Exercise PlanRELATED: What People With Diabetes Must Know Before Starting an Exercise Plan

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Tai Chi Reduces Stress and Improves Balance

Tai chi is an ancient Chinese tradition; participants flow through a series of movements performed in a slow and relaxed manner along with deep breathing, according to the Mayo Clinic. A meta-analysis of 14 studies, published in July 2018 in the Journal of Diabetes Research, concluded that tai chi is an effective way for people with type 2 diabetes to manage their blood glucose and A1C levels. Tai chi is ideal for people with diabetes because it provides fitness and stress reduction in one.

icd 10 diabetes mellitus type 2 insulin menu diet (⭐️ lawsuit) | icd 10 diabetes mellitus type 2 insulin blood sugar after eatinghow to icd 10 diabetes mellitus type 2 insulin for Tai chi also improves balance and may reduce nerve damage or neuropathy, which is a common complication among people with diabetes whose blood sugar isn’t well managed — though the latter benefit "remains unproven," says Colberg. (A study published in the December-January 2018 issue of the journal Gerontology and Geriatric Medicine looked at the effect of tai chi on people who have peripheral neuropathy (PN), or nerve damage that can be caused by chronically high blood sugar. Researchers found that the exercise did not cure PN, but it did improve balance, flexibility, and strength).

Still, Colberg emphasizes that working on your balance daily is a critical component of staying on your feet as you age and living well and independently throughout your lifetime. “If you don't do tai chi, incorporate some other balance exercises into your weekly routine to reduce your risk of falling," says Colberg.

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Weight Training Is Necessary for Maintaining Muscle

“I can’t say enough about the benefits of weight training, not just for people with diabetes but for everyone,” Colberg says. Weight training builds muscle mass, important for those with type 2 diabetes. “If you lose muscle mass, you have a lot harder time maintaining your blood sugar,” she says.

Plan for resistance exercise or weight training at least twice a week as part of your diabetes management plan, recommends the HHS. Regardless of your experience, you can safely add resistance exercise into your routine, according to the American College of Sports Medicine (ACSM). This includes exercise done with free weights, machines, or bands using a resistance that feels challenging; focus on doing two to three sets of 8 to 12 repetitions of each exercise, the ACSM recommends.

RELATED: How to Organize Your Workout for Better Blood Sugar Control

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Yoga Reduces Stress for Blood Sugar Control

Say om: Like tai chi, research shows that if you have diabetes, yoga can help reduce stress and manage the condition, according to a review published in September 2018 in Endocrinology and Metabolism. “When stress levels go higher, so do your blood sugar levels,” says Colberg.

icd 10 diabetes mellitus type 2 insulin hands (🔥 management) | icd 10 diabetes mellitus type 2 insulin vs 1how to icd 10 diabetes mellitus type 2 insulin for One of the advantages of yoga as an exercise is that you can do it as often as you like. “The more the better,” she says. A study published in March 2017 in the Journal of Physical Activity & Health concluded that exercise helps lessen depressive symptoms in adults with type 2 diabetes.

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Swimming Is a Low-Impact Exercise That Feels Good

Swimming is another aerobic exercise — and an ideal one for people with type 2 diabetes because it doesn’t put pressure on your joints. “Being buoyed by the water is less stressful on your body compared to walking or jogging,” Colberg says. Type 2 diabetes can lead to foot complications, including neuropathy, says the American Diabetes Association. Because neuropathy can lead to loss of feeling in the foot, you can purchase water shoes to protect your feet in the pool.

RELATED: The 7 the 1 last update 04 Jul 2020 Best Low-Impact Exercises for People With DiabetesRELATED: The 7 Best Low-Impact Exercises for People With Diabetes

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Stationary Bicycling Is a Convenient Way to Burn Calories

Bicycling is also a form of aerobic exercise, says the HHS, one that makes your heart stronger and your lungs function better, and is a calorie burner to boot. Just riding a few times per week as a casual mode of transportation was found to reduce the risk of obesity, high blood pressure, and triglyceride levels, according to a study published in March 2018 in the American Journal of Health Promotion.

To cycle, you don’t even need to leave your house: A stationary bike can be helpful because you can do it inside, no matter the weather.

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