Mrs Mehra was recently diagnosed with diabetes and wants to start performing some exercises at home in order to lower her blood sugar levels. Arti, only 25, has type 2 diabetes and needs to start exercising pronto even though her job is nearly 24×7. Mrs Sharma has always exercised to keep her diabetes in check but is not stepping out very much amidst the ongoing pandemic. All of them could, however, find a way to exercise at home.
If you or a loved one are diabetic, there are a host of simple exercises for diabetic patients at home that you can try. Whether you are considering exercise at home to overcome unwillingness to step out or whether you are playing it safe amidst the ongoing pandemic, there are a choice of exercises for diabetic patients at home – pick one that seems the easiest, or the most fun or the most suitable. Let’s dive right in.
Walking: Walking can help you lower your blood sugar levels and lose weight. It has also been proven to make you feel happier – and less bored – which in turn means that you will be less likely to reach for unhealthy foodstuffs.
Walking need not cost you anything and that’s why it is the easiest and quickest mode of exercise for diabetic patients at home to turn to. You do not need a gym membership or a treadmill and if you don’t want to, you do not need to step out.
You can begin today! All you need is a sturdy pair of shoes and a safe space with sufficient room to walk. Put in a good 30 minutes of brisk walking at least five times a week to see a difference.
Stretching and yoga: Yoga can help you lower your blood sugar levels, boost your mood, regulate your blood pressure, improve your sleep and your mobility, strengthen your muscles and even make you look better by getting you toned.
If you intend to practice yoga and have not been to a class, it is best to sign up for online classes (which are valuable in plenty today) so that the instructor can guide you on the correct posture. You do not want to injure yourself by stretching in an incorrect angle or putting pressure on your muscles incorrectly.
Yoga has different levels and some asanas involve just simple stretches. There is no need to feel anxious or overwhelmed by some of the complex poses and asanas that are also a part of yoga. This ancient Indian practice is a perfect exercise for diabetic patients at home no matter what your age or state of mobility is.
Dance: This is by far the most fun exercise for diabetic patients at home. Yes, it really is possible to lower your blood sugar and enjoy yourself at the same time. Either put in 30 minutes of spontaneous dancing or follow a video on YouTube. Choose a video that is appropriate and easy for your age and fitness levels. Start simple and work your way to more complicated videos.
If you have willing participants like a spouse, children or grandchildren, get together to learn one of the dance routines around a favourite or catchy song for 30 minutes a day.
Stair climbing: Honestly speaking, this is one of the least preferred exercises for diabetic patients at home. In fact, climbing stairs is disliked by people generally going from one place to the other and even children. However, if you have been big on a fitness routine previously but are holding back on stepping out because you are diabetic and therefore especially prone to comorbidities should you catch COVID-19, stair climbing can help you get the leg workout and cardio that you’ve been yearning for.
Resistance training: Resistance training is of two types – the kind you perform with a resistance band (that you can get easily and affordably, online at Amazon and the like) and the kind where you use your own body weight to work your muscles, tone up and get some exercise.
You can opt for a short class or or watch a video tutorial or consult a professional and pick up some quick and easy resistance exercises that can keep you fit without much time and effort.
Body weight training – like walking – requires no special equipment or investment. Push-ups, pull-ups, abdominal crunches, lunges and squats come in this list.
Strength training: Although you can invest in special dumbbells and other weight training paraphernalia, strength training can also be performed using canned goods or water bottles. Like yoga, you want to avoid injuring yourself while lifting weights and therefore at least a couple of guided strength training sessions would be ideal.
With easy exercises that require little or no monetary investment and even very little time investment, diabetic patients should avoid allowing work and other commitments to become excuses to working out daily or at least five times a week so as to give their health due consideration.