Best Exercises for Controlling Diabetes

If you are someone who is suffering from diabetes, then you would be surprised to know how exercise can prove beneficial. There are various ways in which regular exercising can help including lowering stress levels, lowering the blood sugar level, and can also reduce insulin requirements. As per the National Institutes of Health (NIH), exercising on a regular basis is helpful for people who suffer from diabetes. It is recommended that a person should indulge in 150 minutes of aerobic exercise weekly. Also, the American Diabetes Association recommends a person not miss aerobic exercise for two days in a row.

Now we are going to shed light on a few of the exercises that are quite easy for diabetic people to incorporate into their daily lives.

Walk Regularly

Walking is one of the most popular and easy ways to get started for diabetic people. As there is no need for any special instruments or personal assistance, anyone can do it anywhere. It is recommended for a person with diabetes. All you need is an open space or garden where you can walk around. For starters, a person can spend 30 minutes walking briskly. This can be done five times every week for increasing physical activity and even have three 10-minute sessions in a day.


Yoga is a traditional form of exercise that has gained a lot of popularity among the younger generations. It incorporates fluid movements that help in building strength, flexibility, and balance. Yoga is quite beneficial for people who suffer from various chronic conditions like diabetes. Practicing regular yoga helps in lowering stress and improving nerve function. This results in improving your mental health and wellness. Also, it is proven that yoga also improves blood glucose levels by improving muscle mass.


Along with being great for your body, dancing is helpful for mental health as well. The mental work required for remembering dance steps and sequences helps in boosting the brain power and improving memory. For people with diabetes, it is an exciting and fun way to promote weight loss, increase physical activity, improve flexibility, lower blood sugar, and reduce stress. People with limited physical abilities can go for chair dancing in which the use of the chair enables a person to indulge in dancing and do some physical activity. In just 30 minutes, an adult weighing 150-pound can burn up to 150 calories.


Swimming is a great way to stretch and relax your muscles without putting pressure on your joints. This is great for all those people who are suffering from diabetes. Also, swimming is beneficial for people who have diabetes or are at risk for developing diabetes, several studies have shown it to improve cholesterol levels, lower stress levels, and burn calories. For getting the most benefit from swimming, it is recommended that a person should swim at least three times a week for around ten minutes. The time can be increased gradually. In order to ensure safety, a diabetic person should inform the lifeguard before getting in the pool.

Tai Chi

Tai Chi is a Chinese form of exercise that includes slow and smooth body movements for relaxation of the mind and body. Many studies have shown that people who complete tai chi sessions have shown significant improvements in blood sugar control. They also report an increase in energy, vitality, and mental health.

Exercise Safely

It is advisable for a person with diabetes to consult a doctor before starting any specific exercise program. This will ensure that exercise is safe and helpful for the type of diabetes. A person should start slowly, especially if they have not been physically active for some time. There are a few safety tips that a person suffering from diabetes should follow:

Monitor the blood sugar regularly before and after exercise. Also, a diabetic person should check how their body responds to exercise.

The blood sugar level should be in the normal range irrespective of Type 1 or Type 2 diabetes.

To prevent dehydration, the diabetic person should drink plenty of water before, during, and after exercise.

The diabetic person should be ready for any episodes of low blood sugar. In such a situation, having something sweet readily available that can bring sugar levels up like glucose tablets, hard candy, or 4 ounces of juice.

Always exercise in the optimum environment with pleasant temperatures and wear the right gear.

Summing Up 

All the information mentioned above regarding exercise will prove quite beneficial for someone who is suffering from diabetes and is looking to control it. To get the best results and ensure you stay on the right track you can also reach out to a diabetes specialist doctor in Panchkula. Following the proper approach will reduce the impacts of diabetes and allow a person to lead a healthy life.

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