The Important Role Exercise Plays in Managing Diabetes

When a person is diagnosed with diabetes, the following four factors shall help keep sugar in control.

1. A balanced diet
2. A daily exercise routine
3. Taking the prescribed medication and insulin and not stopping it without consulting the doctor.
4. Frequent sugar level testing which can even be done at home to make sure the sugar level is not elevated.

While all four of the above-mentioned factors are equally important, this article will focus on the plethora of benefits that performing regular exercise has to offer.

Benefits of a Work-out

The benefits of exercise are not limited to controlling diabetes alone.

• Exercise plays a key role in keeping blood pressure under control.
• It also controls cholesterol levels i.e., keeps our good cholesterol high and lowers the bad cholesterol.
• It helps keep body weight in control and prevent obesity.
• Exercising regularly reduces the risk of heart disease and stroke.
• It also keeps our bones and muscles strong.
• It reduces stress and contributes to mental wellness.

With these host of benefits on offer, it is in our best interests to set aside some time every day to exercise.

A minimum workout duration of 30 minutes is advised. This duration can be stretched up to 2-2 ½ hours for those who would like to exercise longer.

Types of exercises that can be performed

The types of exercises fall into four main categories each of which is discussed below.

Aerobic exercise

• These are also known as endurance exercises. Performing these exercises helps keep heart healthy as well as the lungs and blood vessels healthy.
• Running, walking, jogging, swimming, badminton, etc. are exercises that fall under this category.
• These are exercises that can be performed by everyone at their own pace and time.

Resistance exercise

• These are also known as muscle strengthening exercise.
• These exercises strengthen our bones and muscles.
• Lifting weights, performing push-ups, etc. fall under this category.
• Even a walk back from the market carrying a grocery bag weighing 5 kg would count as having done resistance exercise.

Flexibility exercise

• As the name implies, these exercises promote flexibility and agility – put simply they promote easy mobility.
• Yoga falls under flexibility exercise.
• When yoga is done in conjunction with pranayama, muscles and joints become flexible and promote stability.

Balance exercise

• We would have observed older adults hold onto something or someone for support. This is because their sense of balance has reduced.
• Balance exercises benefit all but specifically the elderly as it aids in improving their balance.
• Performing these exercises regularly will greatly improve balance and even at 90 years of age, elderly people performing these exercises have shown a better sense of balance compared to their contemporaries.
• Eka padasana in yoga, which is standing and balancing on one leg, is a good example of a balance exercise.
• Toe walking and heel walking which are nothing but walking on toes alone and heels alone respectively are other kinds of balance exercises.
• Balanced walk which is walking on a narrow strip of area also helps improve balance.
• Tai chi is another form of balance exercise specifically meant for older adults as it involves only slow movements and nothing too strenuous.

A good exercise regimen shall incorporate all the four exercises mentioned above.

While doing all this together might seem daunting initially, we should remember that the first step is often the hardest for everyone. Once we have taken that step, the journey only gets easier. So let us all take that first step without delay – the first step towards incorporating exercise as part of our daily routine, the first step towards controlling diabetes, the first step towards a healthier and happier life.

Best Exercise Plan for Diabetic Patients

 

---

Reviewed by Dr Suresh S Venkita, Group Medical Director, Kauvery Hospitals

---

Kauvery Hospital is globally known for its multidisciplinary services at all its Centers of Excellence, and for its comprehensive, Avant-Grade technology, especially in diagnostics and remedial care in heart diseases, transplantation, vascular and neurosciences medicine. Located in the heart of Trichy (Tennur, Royal Road and Alexandria Road (Cantonment), Chennai, Hosur, Salem, Tirunelveli and Bengaluru, the hospital also renders adult and pediatric trauma care.

Chennai – 044 4000 6000 • Trichy – Cantonment – 0431 4077777 • Trichy – Heartcity – 0431 4003500 • Trichy – Tennur – 0431 4022555 • Hosur – 04344 272727 • Salem – 0427 2677777 • Tirunelveli – 0462 4006000 • Bengaluru – 080 6801 6801