Exercise is important and needs to be done by everyone, be it diabetics or those who are healthy. Exercise is a must to start a healthy life and make the body fit and fitter. Meanwhile, exercise in diabetics is something that is required to be done because this will be the key to their success in the management and treatment of diabetes they experience. By doing appropriate and routine exercise, pre-diabetes sufferers and type 2 diabetes sufferers will be given a greater chance of recovery.
Benefits of Exercise for Diabetes Patients
There are so many goodness and benefits that can be felt by diabetics who are diligent in exercising. Among other things, this will be felt in order to minimize deteriorating health conditions. The benefits of exercise for diabetics include:
- Increase insulin sensitivity
- Keep your weight under control
- Prevent complications of diabetes
- Improve mental health
- Keeps the body in shape
- Improve blood circulation better
Some of these benefits will certainly alleviate the health conditions experienced by sufferers. It’s just that, in doing sports there are several types of sports that are good and suitable to do. So so, the selection of sports for diabetics cannot be done arbitrarily. But it is necessary to find what types of exercise are really good for you so that the healing process of diabetes will be able to run more optimally and better.
The type of exercise that is suitable for diabetics is the type of exercise that stimulates the hormone glucagon. When you are diligent and exercise regularly, your muscles will be able to produce this hormone better.
In the body the hormone glucagon can be produced by the body when your muscles do a lot of activity. The glucagon hormone secreted by muscles will metabolize glucose and fat in the body and convert it into energy and sweat. If you regularly do activities such as doing sports, of course this will help insulin work in your body.
Well, below are some types of exercise that are right for sufferers diabetes.
Types of exercise that is right for diabetes sufferers
Some sports for diabetics are actually quite varied. This exercise is recommended to be done by diabetics because it brings several good health benefits, such as increasing sensitivity to insulin and many more.
Swimming
The first sport that is suitable for diabetics is swimming. Swimming may be the perfect exercise for diabetics, be it those with type 1 diabetes or type 2 diabetes. For everyone, swimming can be a fun and healthy activity.
This sport does not vibrate the joints like basketball, jogging or tennis. Unlike golf and bowling, swimming can keep you moving for a long time. This will also be important for maintaining cardiovascular fitness in your body and allowing the body to be able to pump oxygen and blood more effectively.
Not only that, swimming will also be able to train both upper and lower body muscles at the same time which not all sports can perform this kind of movement. Swimming sports also show the results can burn up to 350 to 420 calories per hour. This is especially good for those who have numbness or experience a feeling of insensitivity to the legs (diabetes neuropathy) because it is completely harmless.
If done regularly, swimming will be able to help shape your body and burn calories in the body faster. Do not stop there, swimming will also be able to help you lower cholesterol and lower blood pressure. When you are in the process of getting fit, the diabetes in your body will be well controlled. All of these things are good reasons to start trying out swimming for those of you with a history of illness diabetes.
Yoga
The next sport that is good to do and suitable for diabetics is yoga. Doing yoga regularly will improve blood circulation, digestion and immunity as well. Not only that, the other benefits of doing this exercise will also help prevent chronic diseases, and make your body healthier and more energized so that you will look fresher.
Basically, diabetes is divided into two types, namely type 1 diabetes which occurs due to the absence of insulin production and type 2, which is a condition when the pancreas does not produce sufficient amounts of insulin for the body.
Well, yoga practice will be effective as a preventive measure and also treat type 2 diabetes, which is generally associated with a bad lifestyle and stress. The Art of Living Yoga presents every aspect of the asana from start to finish. In addition, regulating breathing is the main asset of yoga, making it a good form of exercise for people with diabetes.
Hiking
Hiking is the best way to lose weight and improve the quality of life to be healthier. Reducing body weight is certainly the most important thing for people with type 2 diabetes. When we hike 3 km / hour, a person weighing 68 kg will be able to burn 240 calories in 1 hour.
In addition, this activity will be able to lower cholesterol levels in the body better. As we know cholesterol is the main and common cause of heart disease, which is a possible long-term complication of diabetes. Not only that, but hiking activities that you do will also be able to increase HDL, which is good cholesterol in the body.
In addition, physically walking can lower plasma norepinephrine which can correlate with blood pressure and can also help control or prevent hypertension or high blood pressure. A study shows that regular exercise such as walking can better reduce systolic and diastolic blood pressure.
Strength Training
Strength training is one of the best things the body can do. This kind of exercise is an essential part of a fitness plan. To be able to do this one sport you don’t need to just come to the gym. Because you will be able to use your grip weight or even use your own body weight to create tighter muscles in the body.
Remember again it’s never too late to be able to start this one movement. As you get older, strength training will be able to help you to keep doing daily activities such as lifting objects, climbing stairs and so on. Moreover, sports like this will be very good for your bone strength.
