If you have type 2 diabetes, exercising regularly can help you lower your blood sugar and lose weight. A diabetes workout plan is one of the most important parts of managing your condition overall. The American Diabetes Association (ADA) recommends everyone living with diabetes to get at least 150 minutes of moderate to vigorous physical activity each week.
Before jumping into a type 2 diabetes exercise plan, talk with your doctor about your health and fitness goals to make sure there aren’t any restrictions or extra precautions you must take. Your doctor can help you create attainable goals and recommend certain types of exercises.
1. Take a walk.
Believe it or not, going for a brisk walk several times per week carries loads of health benefits. You don’t need a fitness trainer or gym membership, either, making it an enticing option for many people on a budget.
Walking is an aerobic exercise, which means it will increase your heart rate at a gradual pace. To meet the ADA’s goal of 150 minutes of aerobic activity each week, go for a 30-minute walk five days a week.
2. Do yoga.
Yoga is a fantastic diabetes workout as it carries mental health benefits as well as physical benefits. When you are stressed, your blood sugar levels can increase. Doing yoga several times per week can help you relieve this stress and gradually lower your blood glucose.
You may also see an improvement in your strength and flexibility after consistently doing yoga. Popular poses for beginners include:
- Mountain pose
- Child’s pose
- Plank pose
- Bridge pose
- Tree pose
3. Go for a bike ride.
Cycling is easy on the joints and provides just as many health benefits as running or jogging. It is just one of many good exercises for your heart that do not require intense pressure on your joints. Nearly half of people living with type 2 diabetes have arthritis; if you are one of them, consider hopping on a bike (stationary or otherwise) and going for a quick ride.Interval cycling is a great way to get an intense workout in a short amount of time. This involves riding at high speeds for short bursts of time, followed by a shorter “cool off” period that allows your heart rate to decrease.