The Best Exercises for Diabetics


After food control, exercise is the next most important part of diabetes management. Exercise lowers blood glucose levels and boosts your body’s sensitivity to insulin, countering insulin resistance. It also helps control weight, lowers blood pressure, strengthens muscles and bones, reduces anxiety, and boosts your overall well-being. Many of us, however, do not enjoy exercise, even as it is essential to our health. Below are 7 exercises for diabetes which get your heart and body pumping and moving, while also being enjoyable.


Walking is a great exercise to avoid diabetes. You don’t need to exercise alone on a treadmill in a grey building. Instead, hit the outdoors. Find a park near you, or just walk on the road itself. A brisk 30 minute walk will get you the exercise you need, and you’ll have fun in nature or among new sights while you do it. You can have your friends along for the walk too.

2.Team Sports

Sports will have you meeting your daily exercise goals without being conscious of it. If you find it hard to motivate yourself to exercise, pick up a team sport such as football, tennis, or basketball. These team sports offer a good aerobic workout. Without realising it, you will be exercising as you kick the ball back and forth between you and your friend.


Dancing is one of the most enjoyable ways for diabetes exercise. You can sign up for an aerobic dance class or Zumba at a gym. You can even opt for Bollywood dancing. As long as the moves are vigorous and cause you to break out in a sweat. You can exercise through dance without leaving your home as well. There are several Zumba tutorials online. Simply change into workout clothes in your home and dance along to the video. Just 20-30 minutes will give you the exercise you need for the day.


Yoga helps manage your blood sugar and lower your blood pressure. It also improves the quality of your sleep and boosts your mood. Yoga is a great multipurpose exercise for days when you don’t feel like exercising outside. If you sign up for a class, you’ll feel even more motivated having a group of people going through the same motions as you.


Cycling is an especially good exercise for Type 2 diabetes patients. Many Type 2 diabetics develop stiff joints and arthritis. A low-impact exercise like cycling helps you meet your daily exercising goals and helps with joint problems as well. You can cycle on the roads, in parks, and at the gym.


In the summers, swimming is the ideal exercise for diabetic patients. Exercising in water keeps your heart rate up longer than exercising on land does. Swimming helps lower your blood sugar levels, tones your entire body, and is another joint friendly option. You don’t need to swim- you can do water aerobics and jogging as well.

7.Jump rope

The childhood game we all had fun playing can be a high-energy, high-intensity exercise. Jumping rope burns calories, builds muscle and endurance, gets your heart rate up, and is fun at the same time. For diabetics, it helps control blood sugar, and lowers your blood pressure and cholesterol. You can form your own routine and jump rope inside, outside, and with friends. 

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