Suffering from diabetes but mostly staying at home? An inactive or sedentary lifestyle can be bad for everyone’s health, but for people with diabetes, it can be even more deadly. According to a study published in the journal Diabetology & Metabolic Syndrome on sedentary lifestyle and body composition in type 2 diabetes, an inactive lifestyle may be responsible for an increase in body and trunk fat percentage and a decrease in appendicular skeletal muscle mass and BMD of the lumbar spine and hip. . Neck, hip, and total body in T2D patients. Sitting a lot in the first place can increase your risk of developing diabetes because it is associated with changes in your body’s metabolism including insulin resistance. (Also read: Diabetes: Bedtime Rituals That Can Help Manage Your Blood Sugar)
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High blood sugar levels can damage the heart, kidneys, eyes, feet, and nerves, and it is important to control blood sugar levels to avoid serious health problems. Staying active and getting regular exercise are two of the most effective ways to control your blood sugar. If you are someone who does not have much opportunity to get out and stay active and exercise, you should consider exercising from the comforts of your own home.
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“Regular exercise can help increase metabolism thus reducing insulin resistance and increasing insulin sensitivity. Increased insulin sensitivity means that your cells can efficiently use the sugar available in your bloodstream. There are different forms of exercise available for every age group and different interests. It is recommended that you check your glucose levels Routinely blood sugar before and after exercise.This will help you see how you respond to different activities and keep your blood sugar levels from going too high or too low.Some people don’t have the habit of going to the gym, says Dr. Priyanka Khanna (PT), lactation consultant and naturopath for Women’s Health, Cloudnine Group of Hospitals, Punjabi Bagh, New Delhi:
Dr. Khanna suggests 10 easy exercises for diabetics that they can easily do at home.
1. Light walk or brisk walk at home
You can walk around the house or on the terrace for 20 to 30 minutes a day. You can do this in intervals or in intervals depending on your tolerance. You can gradually increase the intensity by adding stair climbing to your daily routine.
2. A stationary bike
Riding a stationary bike at home can help burn calories and body fat while increasing your cardiovascular endurance. It also helps at the same time in strengthening the lower body muscles thus building stamina.
3. Dance
Those who love music can choose dancing as a way to burn fat and burn calories. Dancing is a great form of aerobic exercise. You can choose from a variety of dance forms ranging from zumba, jazz, belly dancing, salsa, etc. You can also follow her YouTube videos to make it easier at home.
4. HIIT (High Intensity Interval Training)
This involves alternating short bouts of high-intensity exercise with a low-intensity recovery period. In this form of exercise, you burn more calories in less time. A small example of this 10-minute workout is:
• 10 lunge jumps
• 20 push-ups
• 30 squats
• 40 chair ramps
• 50 mountain climbers
5. Yoga
Yoga is a beautiful and effective form of exercise that involves low-impact movement, breathing exercises and self-awareness. It is a safe exercise for all age groups. You can start with suryanamaskar full body stretching and doing the same cardio repetitions followed by anulom vilom, brahmri, kapal bha ti and other breathing techniques.
6. Weight training
Weight and strengthening exercises help build muscle mass and burn calories. You can do these exercises with free weights, a machine, water bottles, or your own body weight like planks, side planks, monster load, etc.
7. Pilates
Pilates is a good exercise for improving core strength and balance. It includes contraction of the abdomen and lower back muscles, flowing movement patterns that are precise, and steady and controlled breathing. It focuses more on muscle strength and improving posture.
8. Gardening
It’s a very good activity where you get out in the sun and get plenty of vitamin D and it involves lifting, digging, bending and pulling which involves all muscle groups. Having your own garden at home can also help you to consume organic, home-grown fruits and vegetables to maintain your health.
9. Calisthenics exercises
These are strengthening exercises that use body weight and are performed at different levels of intensity. Some examples are pull-ups, dips, push-ups, chin-ups, jump squats, push-ups, jumping jacks, etc. These target large muscle groups and can be done easily in your own home.
10. Resistance exercises
Different colors of resistance bands are available according to the level of intensity. As a beginner, you can start with a lower resistance and gradually increase it depending on your endurance. Different body parts can be strengthened and targeted with resistance bands.