Let's be honest... nobody enjoys exercise. Ok some people do but for the most part we diabetics are not the biggest fans. We're not young bucks anymore and may have a few extra pounds we're ashamed of on some level. If you're anything like me, I despise the whole gym scene. The smell alone tends to turn me around at the door. Now... we all KNOW that exercise will help us with our diabetes, so let's explore these low impact exercises that can actually be fun. My absolute favorite is walking. Carolyn and I have found many many trails of varying levels right in our own backyard. All you need to do is Google "Hiking trails near me" and let the internet find things that may very well surprise you! :-)
Meanwhile... check out this neat list assembled by the good folks at WebMD.com
The Best Exercises If You Have Diabetes
Medically
Reviewed by Michael
Dansinger, MD on January 28, 2023
Fighting Diabetes? Do It Actively
Exercise is good for pretty much everyone. It’s especially
important if you have diabetes. Workouts can do all kinds of things for you,
like lower your blood sugar and blood pressure, boost your energy, and help you
sleep better. If physical, high-impact exercises aren’t for you, there are
plenty of other options.
Walk
It’s a simple way to get exercise and fresh air. It can
lower your stress, too. A brisk stroll of 30 minutes to an hour 3 or 4 times a
week is one way to hit your target. It’s easy to get started: Take Fido around
the neighborhood or walk to the store instead of driving. Once you’ve made it a
habit, it can be rewarding -- and motivating -- to track your steps and your
progress.
Dance
This can be a fun way to get your exercise. Just shake your
groove thing for 25 minutes, 3 days a week to help your heart, lower your blood
sugar, ease stress levels, and burn calories. You don’t need a partner to get
started, either. A chair can be good support if you need it.
Swim
This is one aerobic exercise that doesn’t strain your joints
like other ones can. It also lets you work muscles in your upper and lower body
at the same time. Hitting the water is also good for your heart. It can also
lower cholesterol and help you burn serious calories. If a lifeguard is on
duty, let them know you have diabetes.
Bike
Fighting diabetes can be as easy as riding a bicycle.
Whether you use a stationary one or hit the road, 30 minutes a day 3 to 5 times
a week can get your heart rate up, burn blood sugar, and help you lose weight
without hurting your knees or other joints.
Climb Stairs
This can be a healthy and easy way to burn calories and get
your heart and lungs working faster, especially if you have type 2 diabetes.
Going up and down stairs for 3 minutes about an hour or two after a meal is a
good way to burn off blood sugar. You can do it anywhere there’s a staircase,
like when you need a break from work.
Strength Training
You do this with free weights or resistance bands. It can
lower your blood sugar and help make your muscles and bones stronger. You get
the most out of it if you do it twice a week -- in addition to your aerobic
stuff. You can do many of these exercises at home, like:
- Lifting canned goods or water bottles
- Push-ups
- Sit-ups
- Squats
- Lunges
Gardening
If the idea of traditional exercise isn’t for you, don’t
worry. Time in your garden counts as both aerobic activity and strength
training. It gets your blood going (since you’re walking, kneeling, and
bending). It also builds muscles and helps your bones (since you’re digging,
lifting, and raking). You’re also outside, where your stress levels can be
lower.
Yoga
It’s worked for some 5,000 years as a low-impact exercise
that can make you stronger and more flexible. Yoga can also help with balance.
The motions, poses, and focus on breathing may also ease stress and help build
muscle. That can keep your blood sugar levels more stable.
Tai Chi
This ancient Chinese art uses slow, controlled movements --
along with visualization and deep breathing -- to build strength. It can also
help with mobility, balance, and flexibility. This gentle exercise can also
lower your stress level. It may also help prevent nerve damage in your feet.
How Much Is Enough?
At least 30 minutes of aerobic activity 5 days a week can
help the insulin in your body work better. We’re talking exercise that gets
your heart and lungs going and kicks your blood flow into a higher gear. If you
haven’t been active in a while, start with 5 to 10 minutes a day and build up
over time. Talk with your doctor before you start.
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Have a great week, everyone, and thank you for your support!
Blessed be… and happy cooking!
Chef Michael R