150 minutes of exercise a week can control blood sugar

Cycling is a low-intensity exercise, which can not only achieve fitness goals, but also greatly reduce the pressure on joints; the picture shows a situational photo. (Picture taken from unspalsh)

[Health Channel/Comprehensive Report]Exercise has many benefits for the body, foreign media “HealthlineAccording to Healthline, the American Diabetes Association (ADA) encourages people to do at least 150 minutes of moderate-to-vigorous-intensity aerobic exercise per week. Regular exercise can not only help the body control blood sugar and weight, but also reduce the risk of heart disease and stroke. risk. In this regard, “Health Hotline” has sorted out 10 exercises suitable for diabetics to try:

1. Walking

Exercises that don’t require a gym membership or purchase of fitness equipment to get started can be achieved by walking briskly for 30 minutes 5 days a week to reach the minimum cardio goal. A 2014 study noted that walking can help people with type 2 diabetes lower blood sugar and lose weight.

2. Cycling

About half of people with type 2 diabetes have arthritis. The two conditions share several risk factors, including obesity. Diabetic neuropathy is a disease that occurs when the nerves are damaged and can also cause joint pain. Cycling is a low-intensity exercise that not only achieves fitness goals, but also greatly reduces the pressure on the joints.

3. Swimming

Water sports offer another friendly exercise option. It works the heart, lungs and muscles with less stress on the joints, and a 2017 study pointed out that water sports can help lower blood sugar.

4. Multiplayer sports

If it is difficult to motivate yourself to exercise, it may be helpful to join a sports club. Interacting and making appointments with golfers can help you generate motivation. Consider trying basketball, football, softball, tennis and other sports.

5. Aerobic dance

Enrolling in aerobic dance or other fitness classes may also help achieve your athletic goals. Colombia’s Zumba, for example, combines dance and aerobic exercise, and a 2015 study found that women with type 2 diabetes were more motivated to exercise after 16 weeks of Zumba classes , and also successfully lost weight.

6. Weightlifting

Weightlifting and other physique-strengthening exercises help increase muscle mass, which in turn increases daily calorie burn. The American Diabetes Association states that heavy training can help improve blood sugar control.

7. Elastic band exercises

Retraining isn’t the only tool you can use to strengthen your muscles, there are also a variety of exercises you can do with an elastic band, which can be discussed with a gym trainer, attended a training session, or watched an online video. Studies have pointed out that in addition to training muscles, elastic bands also have certain benefits for blood sugar control.

8. Calisthenics

Through calisthenics, bodyweight is used to strengthen muscles, and common movements include: push-ups, pull-ups, squats, lunges, and sit-ups.

In addition, the American Diabetes Association reminds that in order to give the body time to recover, it is recommended to take a day off between muscle strength training such as weightlifting, elastic band exercises and calisthenics.

9. Pilates

Pilates is one of the most popular strength training exercises to improve core strength, coordination and balance. Research suggests that Pilates may also help improve blood sugar control.

10. Yoga

According to a 2016 study, yoga can help people with type 2 diabetes manage blood sugar, cholesterol, and weight, and may also help lower blood pressure, improve sleep quality, and improve mood.

☆Do not miss health news, follow by likefan page

☆For more important medical news, please go toFree Health Network

No need to draw, no need to grab, now use the APP to watch the news to ensure that you will win the lottery every dayClick me to download APP 
Follow me to see how the event works

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.