Aerobic Exercise for Diabetes

The meaning of the word “Aerobic” is “with oxygen,”. It implies the control of breathing and the oxygen amount that can be distributed to muscles to move. Aerobic exercise greatly improves cardiovascular conditioning this way.

Best aerobic exercise for diabetes

Here are 7 best aerobic exercises for diabetes:

1) Cycling

Approximately half of people with type 2 diabetes also have arthritis, which is characterised by joint inflammation. Obesity is one of numerous risk factors shared by both illnesses.

Furthermore, those with type 2 diabetes are more likely to develop diabetic neuropathy, which is nerve damage that can lead to joint pain.

Low impact activities are recommended if you are suffering pain in your lower joints. Cycling, for example, can help you achieve your fitness goals while putting less strain on your joints.

2) Walking

Getting active does not necessitate a gym membership or expensive exercise equipment. To get started, all you actually need are some comfortable shoes and a safe walking environment. In fact, you can meet the suggested minimum for aerobic fitness by going for a brisk 30-minute walk five days a week.

Walking is beneficial for those with type 2 diabetes, according to new research from 2021. In this demographic, it has been proven to lower blood pressure, HbA1c levels, and body mass index.

Cycling is another excellent alternative for achieving your fitness objectives while minimising joint impact.

3) Swimming

Aquatic sports provide a useful option for joint-friendly exercise. Swimming, water aerobics, aqua jogging, and other water-based exercises give great cardiovascular and muscular training while reducing joint strain.

According to a 2017 review, water exercise has been proven to efficiently reduce blood sugar levels, similar to the impact of land-based activities.

4) Aerobic dance

Participating in an aerobic dance or fitness class might help you achieve your exercise goals. Zumba, for example, is a fitness programme that combines dance and aerobic movements to provide a dynamic exercise experience.

According to a 2015 study, women with type 2 diabetes showed greater motivation to exercise after participating in Zumba sessions for 16 weeks. In addition, participants saw increases in their aerobic fitness levels and lost weight.

5) Resistance band exercises

Resistance bands, in addition to weights, are useful instruments for strengthening your muscles. You can learn how to use resistance bands into your workouts by consulting a professional trainer, taking a resistance band class, or viewing instructional workout videos. Aside from increasing your strength, resistance band exercises may enhance your blood sugar control, according to a 2018 study.

6) Team sports

If you struggle to find the motivation to engage in physical activity, joining a recreational sports team may be beneficial. Participating in team sports not only allows for social interaction with teammates, but it also instills a sense of loyalty and responsibility to the group, which may be a powerful motivator to attend regular sessions.

A variety of recreational activities provide excellent possibilities for aerobic training. Basketball, soccer, softball, couples tennis and ultimate frisbee are some possible hobbies to consider.

7) Elliptical machine

Engaging in elliptical workouts, also known as cross trainer exercises, can improve blood glucose levels, also known as blood sugar levels. Exercising causes our muscles to seek energy, causing them to use the sugar stored in our bodies. This sugar utilisation causes a reduction in blood glucose levels. Furthermore, exercise and physical activity are beneficial to insulin function.