Best Exercises for Diabetes Management

Regular physical activity is one of the most powerful tools for managing type 2 diabetes. Exercise helps your body use insulin more efficiently and can significantly lower blood sugar levels.

Why Exercise Matters for Diabetics

• Improves insulin sensitivity
• Helps maintain healthy weight
• Reduces cardiovascular risk
• Improves mental health
• Boosts energy levels

Top Exercises for Diabetes

1. Brisk Walking

The simplest and most accessible exercise. Aim for 30 minutes daily.

Benefits:

• Easy to start
• Low impact
• Can be done anywhere

2. Swimming

Excellent for those with joint issues. Water provides natural resistance.

3. Cycling

Great cardiovascular exercise that's easy on the joints.

4. Yoga

Combines physical activity with stress reduction. Especially helpful poses:
• Surya Namaskar
• Bhujangasana (Cobra Pose)
• Dhanurasana (Bow Pose)

5. Resistance Training

Build muscle to improve glucose uptake. Start with:
• Bodyweight exercises
• Resistance bands
• Light weights

Exercise Safety Tips for Diabetics

1. Check Blood Sugar: Before and after exercise 2. Stay Hydrated: Drink water throughout 3. Wear Proper Footwear: Protect your feet 4. Carry Fast-Acting Carbs: In case of hypoglycemia 5. Start Slow: Gradually increase intensity

Weekly Exercise Schedule

• Monday: 30 min walking + 15 min yoga
• Tuesday: 20 min resistance training
• Wednesday: 30 min swimming or cycling
• Thursday: Rest or gentle stretching
• Friday: 30 min walking + 15 min yoga
• Saturday: 20 min resistance training
• Sunday: Active rest (light walk or yoga)