Staying Active With Type 2 Diabetes in My 50s: And It’s Yoga, Pilates, plus Other Workouts to Try at Home
November 30, 2021
Friends tell that whenever you have type 2 diabetes, regular exercise does a lot more than keeping you fit and with it And that a daily workout can help lower your blood sugar as well as make your cells more sensitive to the effects of insulin And let us tell you that being more active can also lower your A1C level.
And along with this, there are many other benefits of staying fit. And let us tell you that diabetes increases your risk of heart disease. And in addition, this exercise can help you manage your weight, lower LDL (bad) cholesterol levels and increase HDL (good) cholesterol levels – and all of which are good for your heart.
So the American Diabetes Association (ADA) recommends that is adults with the diabetes to get at least 150 minutes of the moderate to vigorous aerobic exercise a week. And then combine it with two to three sessions of weekly weight training.
And that is, for older adults, the ADA suggests doing flexibility as well as several balance exercises two to three times a week.
And it doesn’t require an expensive gym membership to be more active. And with that you don’t even have to leave your house. And here are some exercises that you can try at home.
Walking
As such, walking is one of the easiest aerobic exercises, and at the same time, you don’t need any equipment – and with that, only your two legs. And that’s to make sure you’re getting the steps you need every day, and at the same time take a break of 5 to 10 minutes from what you’re doing every 30 minutes, and at the same time, Go for a walk outside or around your house.
Friends, you must aim to walk or do other aerobic exercise for at least 30 minutes every day.
For example, you can walk on the spot, and the one that goes down the hall, up and down the stairs, or you can use the treadmill. And at the same time, the household chores that involve walking, such as mopping or vacuuming, also matter a lot.
Yoga
If you do not know, then let us tell you that this yoga is a 5,000-year-old practice and that it strengthens the body, improves flexibility and at the same time it calms your mind. And that is the poses, the stretching as well as this deep breathing. The practice has been investigated for a number of health conditions, including diabetes.
And let us tell you that practicing yoga regularly improves blood sugar control and along with this, it also helps you a lot in preventing complications of diabetes. In addition, yoga also includes balance exercises, which can help prevent falls if you become unstable from diabetic nerve damage (neuropathy).
And with that said, some styles of yoga are safer than others for people with diabetes. And that’s who take a class or follow along with the video to learn how to do this pose the right way. And never let him push you beyond your comfort level or to the point of pain. And at the same time make sure to come out of the pose slowly to avoid a sudden drop in blood pressure.
Pilates
Friends, if you do not know, then tell you that this Pilates method is named after Joseph Pilates, and the one who created this exercise program in the 1920s. And they also include low-impact exercises that strengthen the core muscles as well as improve balance and posture.
Moreover, a small number of studies suggest that practicing Pilates for 12 weeks can improve blood sugar control, as well as fatigue and pain in women with type 2 diabetes, as well as quality of life. It improves. And that’s what some in-studio Pilates programs use special equipment, plus this but you can do these exercises in your home with nothing more than a mat.
Dance
And tell me that by dancing, spice up your aerobic routine. And then pop it into a ballet (or barre), Zumba, or any other dance video, and you either download the workout from your favorite streaming service and follow along.
So that year 2015 study found that taking Zumba class inspired of women with type 2 diabetes to do more exercise. And he lost his weight too.
Bicycle or elliptical machine
Plus it’s the same exercise bike or elliptical machine that gives you an aerobic workout without putting stress on your joints. And this is very important, as well, given that people with type 2 diabetes are more likely to develop osteoarthritis than those without diabetes. And this is just a few fitness machines that offer classes to give you the gym experience at home.
High Intensity Interval Training (HIIT)
short on time? And try high-intensity interval training (HIIT), which squeezes out all the benefits of a longer workout in just 20 or 30 minutes. To do HIIT, and that’s to give your body a chance to recover, do this 2 minutes of moderate-intensity exercise with 30 seconds of intense exercise — such as running as well as this jumping — alternate to.
Moreover, in one small study, HIIT has been shown to improve both glucose metabolism as well as insulin sensitivity in people with type 2 diabetes. Over a 2-week period, the HIIT group achieved twice as much improvement as the group doing the moderate-intensity workouts.
And friends, as the name suggests, HIIT is intense. And it is not safe for all people with diabetes and other health conditions. And to make sure that you are healthy enough to do this program, and also consult with your doctor.
Stretching
Note that although stretching does not affect blood sugar control, it will keep your joints more flexible. And at the same time this is especially important if you have arthritis along with diabetes. And ask your instructor or physical therapist to teach you stretches that are safe and easy to do.
Resistance training
Let us tell you that by working against the force of resistance, the muscles grow and at the same time it is your body that gets this strength. And with that added strength you can use light weights, resistance bands, or whatever body weight you can use to build that strength – think planks.
And friends it can also help you in people with type 2 diabetes, as well as resistance training to improve blood sugar control as well as insulin resistance, lower blood pressure, as well as trim fat. And friends, if you are just starting out, work out with a trainer or physical therapist for a few sessions. And they can also teach you what exercises to do to avoid injury, as well as how to do them safely.
Workout combination
Friends, tell that when you add them and that this exercise will have the biggest effect on your health. And that’s what alternates walking or cycling, and that’s good for your cardiovascular health, plus that’s with resistance training, and that’s what makes your muscles stronger.
Add to yoga for strength, balance and relaxation. And also do not forget to stretch it a couple of days a week.
Exercise and blood sugar
And one downside of working with diabetes is that it can also cause a drop in blood sugar, also known as hypoglycemia. And with this, anyone who takes this insulin and he should check his blood sugar before doing it. And you may also need to lower your insulin dose to avoid dipping too low.
And so for you to exercise safely, your pre-exercise blood sugar should be between 90 and 250 milligrams/dl (mg/dL). And with this, some people need to take this carbohydrate at the beginning of your workout only to prevent hypoglycemia. And that you also be sure to contact your doctor and friends if your blood sugar runs in the lower part of normal.
And friends, if your blood sugar is more than 250 mg/dL, avoid high-intensity exercise. And at the same time it can increase even more with intense exercise.
Tell that you can prevent hypoglycemia by changing your workout a little so like this the example that doing resistance exercise before all that aerobics has lower blood sugar and drop than doing it the other ways around.
Start up safely
And tell that if you have not been active for some time, and that is, you should see your doctor to make sure that it is safe to exercise. And besides that, also if you are planning to increase the intensity of your workout and that you should check with your doctor.
So well Here are the some tips to keep you safe while you exercise:
Friends, if you are new to fitness then start slowly. That’s fine and if you can only walk for 10 minutes or so he can lift 3 pounds on his very first try. And with that as you get fitter as well as stronger, and gradually increase the time, resistance and intensity.
Wear supportive sneakers with cushioning while exercising. And you don’t do that barefoot workout. And friends, if you have any cuts in your feet, either it is that other injury, and only then this nerve damage can prevent you from even noticing it.
Note that if you have proliferative diabetic retinopathy, avoid jumping, holding your breath, or going into reverse poses (when your head is below your body).
Always stretch before doing this exercise to avoid injuring your joints.
Takeaway
Friends, let us tell you that this exercise is an important part of your type 2 diabetes treatment plan. In addition, exercising for at least 150 minutes a week can help you lose weight, improve your heart health, and manage your blood sugar.
And at the same time it is cheaper to exercise at home and at the same time it makes the exercise itself more convenient. And also choose an exercise routine and one that you enjoy doing so that it makes you more likely to stick with it.
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