Diabetes Exercises at Home Cardio and Strength Workout For Beginners

diabetes exercises

These diabetes exercises combine strength and cardio training for maximum body benefit! When you exercise with weights or other forms of resistance, it can be especially helpful for controlling blood sugar levels. Resistance training actually improves insulin sensitivity. Your blood sugar may not be as elevated if you develop more muscles.

Strength Training to Control Type 2 Diabetes

When you do strength training exercises that target muscles, your body uses glucose from your bloodstream to power them, which can help clear out excess sugar from your system. It actually signals the glucose to enter the muscle cells. Toned muscles also store glucose more effectively, and that helps regulate blood sugar even when youโ€™re at rest.

Strength training also helps build stronger bones, according to the Centers for Disease Control and Prevention (CDC). And it promotes weight loss โ€” an important goal for many with type 2 diabetes โ€” because the more muscles you have, the more calories you burn.

Keep in mind that strengthening exercises are just one part of a well-rounded fitness program. In addition to strength training twice a week, the U.S. Department of Health and Human Services recommends that adults also get at least 150 minutes of moderate-intensity aerobic exercise, such as jogging or cycling, each week.

I always recommend that people do both cardio and strength training. While both aerobics and strength training are helpful when you have diabetes, a long-term program of both produces the greatest health benefits, according to a 2013 study in the Journal of Clinical Endocrinology and Metabolism.

Motivated to add strength training to your fitness routine, but not sure how? Hereโ€™s a diabetes home cardio and strength workout video to help you get started.

Diabetes Exercises At Home Cardio and Strength Workout For Beginners Video

Check with your doctor before starting a strength training program. As with any exercise, strength training can lower your blood sugar level, so you should check your blood sugar before and after exercising to see what kind of effect the activity has on your body. If your blood sugar dips too low, you may want to have a snack before or during your routine. It may also be a good idea to talk to your doctor about changing your medications to allow for your increased physical activity.

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