Exercising With Diabetes

can exercise help reverse the effects of diabetes?

The two most important types of exercise are aerobic exercise and strength training. Regular aerobic exercise can reduce your risk for heart disease, and help you better manage your insulin levels. 

As you begin your exercise routine, consider the benefits of strength training as well. Strength training prevents muscle loss, which is key to independent living as you age. It also reduces your risk for osteoporosis and bone fractures.  

aerobic exercise

Regular moderate aerobic exercise can help you lose weight and control your insulin levels! Research shows that you only need 30 minutes per day – and even breaking it up in to three 10 minute blocks has the same effect. Healthy aerobic exercises can include brisk walking, jogging, rowing, hiking, team sports, swimming, stair climbing, and low impact aerobics.

strength training

The American Diabetes Association recommends strength training twice a week – in addition to your regular aerobic exercise routine. Here are some recommended exercises:

  • Weight machines or free weights at the gym
  • Using resistance bands
  • Calisthenics or exercises that use your own body weight to work your muscles.
  • Other activities that build and keep muscle like heavy gardening

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