Fitness and diabetes – Exercises and sports with the most benefits for diabetics

Fitness should be one of the first items in a person’s habits with diabetes.

For people with diabetes, maintaining an ideal weight is essential to avoid future complications in the cardiovascular system. With the practice of fitness, you can burn calories and eliminate body fat that your body does not need.

The benefits of practicing sports or exercises regularly are not only to improve the condition of the muscles. But also regulate blood sugar levels and improve insulin sensitivity.

However, not all workouts are suitable for people with diabetes. Some types of cardio or sports at heights can be hazardous.

This article describes the best exercises and sports for diabetics and what are the benefits of each.

Fitness and diabetes: Which exercises have the most significant benefits for diabetics?

The workouts with the most benefits for people with diabetes work at medium intensities. Classic sports such as swimming, soccer, jogging, and swimming are the most suitable for people with diabetes.

The aerobic exercises the outdoors and yoga have the additional advantage of regulating cortisol levels in the body. Practicing this exercise at least three times a week has great benefits for people with diabetes. The types of activities with the most benefits for diabetics are:

  • Fitness routines
  • Swimming
  • Running
  • Soccer
  • Yoga
  • Bodyweight exercises

The benefits of exercises for diabetics are:

  • Reduce body mass index
  • Lower the risk of cardiovascular disease
  • Increase insulin sensitivity
  • Regulate hormone levels
  • Increase muscle mass

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Are HIIT or weight training suitable for diabetics?

High-intensity training modes such as HIIT and the tabata method are also effective in regulating insulin levels. However, people with diabetes are advised to check blood glucose levels before starting. An excess in intensity can lead to hypoglycemia.

Workouts focused on muscle hypertrophy (weight training at the gym) can help improve muscle strength and endurance. However, its benefits in controlling glucose levels are minor.

Sports and exercises not recommended for diabetics

Workouts that expend excessive energy such as (Crossfit) and sports at heights are not suitable for people with diabetes. This is because they can cause more significant risks of vascular accidents.

Adrenaline sports at heights are not the most recommended for people with diabetes. This is due to an increased risk of vascular accidents.

Sports not recommended for diabetics are:

  • Boxing
  • Skydiving
  • Karate
  • Kick-boxing
  • Motoring
  • Motorcycling

What precautions should a person with diabetes have when exercising?

People with diabetes should avoid exercising under extreme temperature conditions. In these conditions, keeping blood glucose under control is more complicated.

Before a workout, people with diabetes are advised to take the precaution of having a carbohydrate source on hand. In case of hypoglycemia, consuming sweet food may be urgent.

Another precaution, both for a person with diabetes and a completely healthy person, is to hydrate more. Exercise can increase the amount of water to drink per day by up to 20%.

Including physical warm-up exercises is essential to avoid tears and sports injuries.

ABSTRACT

Including physical fitness, activity should be essential for a person with diabetes.

The direct benefits of fitness for diabetics are: regulate the levels of insulin rise and fall, reduce body weight and prevent long-term injuries to the cardiovascular system.

Virtually all sports are allowed for diabetics. However, boxing, high-altitude sports and high-performance exercises such as crossfit should be avoided.

When exercising, diabetics should take special precautions such as measuring blood glucose, always having carbohydrate foods in their pockets.

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