Blood sugar control made easy: Why these 5 exercise routines can help daily

Aerobic exercises: Exercises that are aerobic in nature, or cardio exercises, are beneficial in diabetes and pre-diabetes situations. The repetitive, rhythmic motions used in these exercises raise heart rate and improve oxygenation, which may include jogging, cycling or swimming. Increased insulin sensitivity from aerobic exercise enables cells to use glucose for energy more efficiently. Furthermore, they facilitate weight loss and aid in lowering blood sugar levels by improving the uptake of glucose into muscles.

The adaptability and accessibility of aerobic activities are a major draw. They require little equipment and may be done both indoors and outdoors. Additionally, people can adjust the time and intensity of aerobic exercises to fit their tastes and fitness levels. It is advised to participate in aerobic exercise for at least 150 minutes a week, divided into multiple sessions, to reap the greatest benefits.

Yoga: Researches have shown that Yoga Asanas and pranayamas play a vital role in diabetes management. They help improve insulin production and decrease the chances of low blood sugar levels too. Certain asanas reduce the production of bad cholesterol and triglyceride levels in the body.

Specific Yoga asanas such as Trikonasana, Tadasana, Sukhasana, Padmasana, Mandukasana, Bhastrika Pranayama, Pashimottanasana, Ardhmatsyendrasana, Pawanmuktasana, Bhujangasana, Vajrasana, and Dhanurasana are beneficial for diabetes mellitus.

Surya Namaskar engages every muscle group and limb. It is a great exercise which is to be done 15, 20, 30 at a go and in between every 8 to10 Surya Namaskars, one can do forward, backward bending, side bending, twisting gently to recover. Surya Namaskar is also a vertical exercise that goes on the floor and is completely floored midway. It works on dimensions, works on gravity with gentle movements, creates a kind of calibrated exertion, which is a great workout with gentle challenge. It’s a great workout to energize yourself, and bring in vitality.

Strength training: Working against resistance to increase muscle strength and endurance is known as strength training, commonly referred to as resistance training or weightlifting. Because it helps to enhance insulin sensitivity and increase lean muscle mass, this kind of exercise is very advantageous for those with diabetes and prediabetes. Weight training can help build muscle mass and keep them intact, even the joints and ligaments get strengthened. You can do compound movements such as squats and isolating movements such as leg extensions and on other days you can do chest presses or cardio workouts. Slow circuit training is good for stimulating all small and major muscle groups. Low intensity, and weight training with fewer weights and more reps.

High-Intensity Interval Training (HIIT): Short bursts of intensive exercise are interspersed with shorter rest or low-intensity activity intervals in High-Intensity Interval Training (HIIT). Examples are sprinting, cycling, or bodyweight exercises. Because high-intensity interval training (HIIT) produces notable gains in insulin sensitivity and cardiovascular fitness in a shorter amount of time it can also be useful in managing diabetes and prediabetes. The intense intervals improve the body’s ability to use fat and glucose as fuel by promoting the synthesis of mitochondria, the energy-producing centers of cells. Furthermore, even after the workout is over, HIIT workouts can burn calories at a higher rate, which helps with weight management and better glycemic control.

Following anyone or a combination of such exercises is one of the simplest and most effective ways to bring down the blood sugar levels and eventually improve one’s cardiovascular health by reducing the chances of health related elements Include moderate activity for 30 minutes a day at least 5 days a week can raise your heart rate and control your blood sugar.

Lastly, give rest to the body at regular intervals to rejuvenate better.