Do you often feel exhausted? Worn-out, even though you have just started your day? Well, these can be indicators of being on the wrong side of the weighing scale. According to American Society for Metabolic & Bariatric Surgery (ASMBS) 90% of type 2 diabetics are overweight or obese. When you have type 2 diabetes, physical activity is an important component of your treatment plan, along with maintaining a healthy meal plan that keeps your blood glucose level in check! It is recommended by the Department of Health and Human Services (HHS), People with type 2 diabetes should aim to complete 150 to 300 minutes of moderate-intensity activity per week.
But as per a study published in June 2016 in the World Journal of Diabetes, only about 40% of people with type 2 diabetes in America participate in regular physical activity for weight loss. Are you getting enough exercise? Here are some great weight loss plan that you can incorporate into your daily routine!
Brisk walking: If you are new to exercising, start with walking. Walking is probably one of the most prescribed activities for people with type 2 diabetes. Walking at a pace which raises the heart rate for about 30 minutes per day, five days per week is considered a moderate-intensity exercise.
Yoga: According to a review published in September 2018 in Endocrinology and Metabolism, yoga can help reduce stress and manage the condition. Yoga has multiple health benefits such as lowering blood pressure, boosting mood and improving quality of sleep. You should consult your Yoga instructor to understand which asanas work best for you.
Swimming: Swimming strengthens body muscles and produces more insulin; when muscles stretch, the cells in it absorb blood sugar and eventually lower blood sugar levels. Swimming also helps you build muscle strength and cardiovascular fitness.
In the current COVID-19 pandemic, exercise may also help your body fend off illnesses by ramping up your immune system, according to The National Library of Medicine. Shedding off those extra pounds will help you not only lower your blood sugar, blood pressure and cholesterol levels, but also reduce stress on your hips, knees, ankles, and feet. You are left with more energy and brighter mood throughout the day!