Easy Exercises For Diabetics: 5 Exercises That People With Diabetes Should Do During Monsoon

Holistic diabetes management therapy suggests that people with diabetes adhere to proper treatment, seek a balanced and nutritious diet, and develop a regular exercise routine. Physical activity is a crucial element of diabetes care. Strength training can help build muscle and lower the risk of low blood sugar during exercise in people with type 1 diabetes. According to the American Diabetes Association, weight-bearing exercise also carries additional health benefits, such as strengthening bones, lowering blood pressure and cholesterol, weight loss, and reducing the risk of heart disease.Read also – 5 Unhealthy Foods That Look Healthy But Aren’t, Expert Reveals

Dr Mudit Sabharwal, director and consultant diabetologist at Diabcura Healthcare and Dharma Diabetes & Metabolic Clinics, said: “People with diabetes often find it difficult to exercise regularly and with the monsoons, it’s easier to neglect. To maintain their blood sugar levels, they need to make small efforts by developing an indoor exercise routine. By following a healthy diet and exercising regularly, people with diabetes can also see a positive change in their blood pressure and blood cholesterol levels.” Read also – 5 Ways Chronic or Episodic Migraine Pain Can Affect You

It is also important to be aware of blood sugar fluctuations during exercise. To exercise safely, you need to track your blood sugar level before, during, and after physical activity. This will show how the body responds to exercise, which can help prevent potentially dangerous blood sugar fluctuations. Today, continuous glucose monitoring (CGM) technologies have made it easier to monitor glucose levels. There are devices like the FreeStyle Libre that are waterproof, puncture-proof and easy to use, allowing you to monitor glucose levels with a simple scan, which can help prevent potential problems before, during and after exercise. Read also – 5 foods you’re not supposed to eat after 8pm, even if they’re free

To ensure continuity, people with diabetes should try indoor exercise routines in consultation with their doctors. Below are some indoor exercises that you can follow:

• wall push ups: Face the wall and place your palms shoulder-width apart; Maintaining a firm plank stance with a straight torso, bend your elbows to drop your chest toward the wall. Slowly push back and straighten your arms.
• lateral raises: You can sit or stand with your hands at your sides and a dumbbell in each hand. Gently raising both arms to the sides, elbows slightly bent, until reaching shoulder height in a “T” shape. Slowly lower your arms back down and repeat.
• chair raises: Sit near the front of a chair and make sure it is safe. Cross your arms over your chest and lean back. Your arms should be straight in front of you as you sit up straight and stand up. Return to your sitting position and repeat the exercise.
• bicep curls: With your arms at your sides and palms facing in, hold a dumbbell in each hand. With your palm facing you, bend one arm to transfer the weight to your shoulder. Repeat with the opposite arm as you come back down.
• triceps extensions: Raise your arm above your head so your elbow points toward the ceiling while holding a dumbbell in one hand pointing toward the ground behind you. To prevent your elbow from hurting during the movement, use your other hand to keep your arm still. To lift the weight overhead, extend your arm straight. Ascend once more. Use the opposite arm to repeat.

This simple exercise routine can help increase overall strength and help better manage diabetes. It is important to consult your diabetes doctor beforehand to understand what works best for you. Remember to monitor your blood sugar levels continuously while you exercise, this can help you make the necessary changes in your exercise routine and find better techniques.