Stop Managing – Start Reversing | Diabetes Reversal Program | Best Exercises for Diabetes

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What is the best time to exercise for diabetics?
Can diabetes be cured by exercise?
How should a diabetic start exercising?

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Exercise is good for pretty much everyone. It’s especially important if you have diabetes. Workouts can do all kinds of things for you, like lower your blood sugar and blood pressure, boost your energy, and help you sleep better. If physical, high-impact exercises aren’t for you, there are plenty of other options.

It’s a simple way to get exercise and fresh air. It can lower your stress, too. A brisk stroll of 30 minutes to an hour 3 or 4 times a week is one way to hit your target. It’s easy to get started: Take Fido around the neighborhood or walk to the store instead of driving. Once you’ve made it a habit, it can be rewarding — and motivating — to track your steps and your progress.

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If you don’t have an exercise routine in place, start with walking. “Walking is easy for people to do,” Colberg says, “All you need is a good pair of shoes and somewhere to go. Walking is probably one of the most prescribed activities for people with type 2 diabetes.” Brisk walking done at a pace that raises the heart rate is considered a moderate-intensity exercise, according to the Harvard T.H. Chan School of Public Health. Walking at a quicker clip 30 minutes per day five days per week will help you reach the recommended goal of 150 minutes of moderate-intensity exercise.

Tai chi is an ancient Chinese tradition; participants flow through a series of movements performed in a slow and relaxed manner along with deep breathing, according to the Mayo Clinic. A meta-analysis of 14 studies, published in July 2018 in the Journal of Diabetes Research, concluded that tai chi is an effective way for people with type 2 diabetes to manage their blood glucose and A1C levels. Tai chi is ideal for people with diabetes because it provides fitness and stress reduction in one.

Tai chi also improves balance and may reduce nerve damage or neuropathy, which is a common complication among people with diabetes whose blood sugar isn’t well managed — though the latter benefit “remains unproven,” says Colberg. (A study published in the December-January 2018 issue of the journal Gerontology and Geriatric Medicine looked at the effect of tai chi on people who have peripheral neuropathy (PN), or nerve damage that can be caused by chronically high blood sugar. Researchers found that the exercise did not cure PN, but it did improve balance, flexibility, and strength).

Still, Colberg emphasizes that working on your balance daily is a critical component of staying on your feet as you age and living well and independently throughout your lifetime. “If you don’t do tai chi, incorporate some other balance exercises into your weekly routine to reduce your risk of falling,” says Colberg.

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