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BEST EXERCISES TO FIGHT TYPE 2 DIABETES

Living with Type 2 diabetes means that your blood sugar level and weight should be managed effectively. This can be achieved through regular exercise as it is known to provide a variety of physical and mental benefits. It is also capable of reducing the risk of chronic diseases such as heart attack and stroke. Here are a few exercises that are extremely effective in combating Type 2 diabetes.

14 Feb 2020

Strength Training

Strength training consists of different forms, one of which is weightlifting. This workout type can promote growth in muscular mass. Muscle growth is helpful for weight management. This is because it provides an increased calorie burn as you progress in your workout routine. Strength training can also regulate blood sugar levels by improving the way it is utilised, and your body’s response to insulin. It can also help you lose weight and reduce your risk of heart disease.

 

Incorporating a workout that  focuses on your core  will allow you to use core stability and balance techniques to improve your posture, and sculpt your waist and abdominals. As you progress, you will notice better tone in your torso and abdominals, and an increase in core strength.

 

Swimming

Swimming can help in the management of blood sugar levels for individuals with Type 2 diabetes. Performing exercises helps the muscles absorb glucose, and subsequently remove it from the bloodstream in an effective manner. This is how your body regulates blood sugar levels. Swimming is able to improve cardiovascular health for Type 2 diabetes patients by raising heart rate to a level that is higher than normal, and improving blood circulation to the heart. Swimming can also reduce pressure on the joints and body, providing joint pain relief for individuals with Type 2 diabetes.

H2-Move is a fun workout which incorporates dynamic movement as part of a total-body exercise routine. It will require you to balance yourself on an Aquaboard while performing cardiovascular and strength exercises. The increase in intensity as you progress will help you burn calories, improve your balance and flexibility, and tone your muscles.

Kickboxing

Kickboxing is a combination of aerobic exercise and resistance training into one workout. It enables individuals with Type 2 diabetes to manage the disease effectively. Aerobic exercise transforms muscle fibers, which in turn improves insulin action. One example of this is knee strikes. Quick lifting of the knees is required for knee strikes, which increases heart rate and improves insulin sensitivity. Resistance training enables muscle growth, which improves glucose uptake. A squat-hook combination is an example of a resistance exercise which develops glucose-burning muscle fibers in the glutes and thighs.

One way of incorporating kickboxing as part of a workout routine is to join a fitness class which is inspired by Muay Thai. It will provide you with a basic understanding of Muay Thai techniques. It involves blocks, kicks and punches, and hip rotations, which is the cornerstone for all associated moves. You will also earn a total-body workout which improves agility and speed, while building strength, coordination and power.



 

Aerobic Dancing

Dancing can be included as part of a fitness workout which helps with weight loss, and an improvement of aerobic fitness for individuals with Type 2 diabetes. Dancing enables weight loss by decreasing body fat percentage, reducing bad cholesterol, while improving good cholesterol at the same time. It can also provide you with mood boost and an increase in energy levels. A combination of aerobic dancing and pumping music can inspire more individuals with Type 2 diabetes to join a dance fitness class.

 

Joining a dance fitness class which incorporates fun and engaging dance moves is able to increase your heart rate and provide you with a total-body workout. An increase in heart rate allows you to burn more calories, which in turn increases your body’s ability to burn fat. Challenge your physical endurance and mental acumen through this dance workout that involves complex routines which are choreographed to popular songs.


Yoga

Individuals with Type 2 diabetes can regulate their blood sugar levels, manage cholesterol levels, and keep their weight under control through yoga practice. Some examples of yoga practice include cleansing processes, asanas, pranayama, mudras, bandha, meditation, mindfulness and relaxation. Yoga practice helps in lowering your blood pressure, improving your sleep quality and providing you with a mood boost.

 

Hot yoga is designed to help you release stress and detoxify through a mixture of energising, yet calming poses. The room in which you practice hot yoga will be set to a temperature of 30 degrees Celsius, allowing you to loosen your muscles and joints for better leaning into stretches. Consistent practice of hot yoga will be able to improve flexibility and reduce muscle stress, while enabling you to feel loose and relaxed at all times.

 

Exercising consistently is not only important for the management of Type 2 diabetes, but also for the improvement of your overall quality of health. Speaking to a doctor before performing any workouts is recommended. A doctor can identify exercises that are suitable for diabetes control, and is qualified to propose an exercise regimen which can help you achieve your fitness goals, whilst staying injury-free.