Suitable exercises for people with diabetes—make sure you choose the right ones.
Diabetes must be treated with extra care. Not only do you need to maintain your food intake well, but you also have to do the right exercise.
Doing sports activities that are carried out consistently has been proven to help maintain blood sugar levels, increase insulin sensitivity, and strengthen heart health.
However, not all types of exercise are safe for everyone, especially for people with diabetes who have different body conditions. Therefore, it is important to know the type of exercise that is the safest and most effective to make a habit.
1. Cycling
Cycling consistently also brings many benefits. Walking about 25 km per day, five times a week, has been shown to help lower HbA1c levels and blood pressure. This means that the risk of heart complications due to diabetes can also be reduced
2. Hiking
Hiking or hiking activities offer double benefits, namely improving fitness while helping to lose weight, which is important for people with type 2 diabetes. This is walking activity on an open nature trail such as mountains, forests, or hills. Usually, hiking is done in just one day or a few hours, with a clear route that is not too challenging.
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When walking at a speed of about 3 km/h, a person weighing 68 kg can burn about 240 calories in an hour. This activity also helps lower cholesterol levels and blood pressure, both of which are closely related to the risk of diabetes complications.
3. Fast walk
Fast walking is one of the easiest sports to do because it does not require special equipment. Although simple, the benefits are quite large in helping to keep blood sugar levels stable.
Studies have shown that those who regularly brisk for at least 30 minutes per day, five times a week (150 minutes in total), experience significant improvements in blood sugar control.
4. Swimming
Swimming is a safe sport for type 1 and type 2 diabetes. Body movement in the water helps burn 350–420 calories per hour, while reducing pressure on the joints, making it suitable for those who often experience numbness in their legs. In addition, swimming helps lower cholesterol and blood pressure so that the body becomes fitter and diabetes is more controlled.
5. Yoga exercise
Yoga is one of the safe exercise options for diabetics because it not only strengthens the body, but also calms the mind. The movement helps to improve flexibility, balance, and muscle strength.
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From a health perspective, yoga can reduce stress levels, improve nerve function, and help the body respond to insulin better. The frequency of exercise can be adjusted to the condition of the body, and the results will be more optimal when balanced with a healthy diet.
6. Body movement exercises
This type of exercise combines body movements with the rhythm of music, so it feels lighter and more fun. Diabetic exercises help to smooth the flow of air in the body, support metabolism, and increase the effectiveness of insulin work. The movements are similar to general gymnastics, focusing on stretching and relaxing muscles and joints so they are suitable for regular exercise
