⋆ The Best 25+ Mayo Clinic Diabetic Diet Meal Plans Free Download Plans PDF Video

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The study also reports that both aerobic and resistance training improve insulin action, at least acutely, and can assist with the management of blood glucose levels, lipids, blood pressure, cardiovascular risk, mortality and quality of life. Here are some of the best exercises for diabetic people. Walking is one of the best and easiest ways for people of all ages to exercise, including those who have diabetes. Brisk walking at a pace that raises your heart rate is an aerobic exercise. This type of exercise is beneficial for your overall health. The American College of Sports Medicine and the American Diabetes Association recommend 30-minute walks at least five days per week for people with diabetes. Before you start walking, be sure to protect your feet and prevent developing blisters or sores by wearing good quality and well-fitted athletic shoes. Also, choose athletic socks or diabetic socks made of sweat-wicking polyester fiber. Tai chi chuan is a traditional Chinese martial art, which combines deep diaphragmatic breathing and relaxation with gentle movement. This form of exercise is done in a slow and relaxed manner over 30 minutes.

People with diabetes can immensely benefit from this exercise, as it contributes to both fitness and stress reduction. Tai chi also improves balance and may reduce nerve damage, a common diabetic complication. A 2007 study published in Diabetes Care demonstrated that regular tai chi chuan exercise can increase CD4CD25 regulatory T-lymphocytes correlated with decreases of A1C levels in Type 2 diabetic patients. A 2008 study published in the British Journal of Sports Medicine reports that tai chi exercise can improve the control of Type 2 diabetes. This type of exercise may prompt a fall in blood glucose levels, or improve blood glucose metabolism, sparking a drop in the inflammatory response. Join tai chi classes and learn this martial art from an expert. Those who have diabetes should consider weight training. It helps the body respond better to insulin, improves the way it uses blood sugar, aids weight loss and lowers the risk for heart disease.

Weight training also helps build muscle mass, which is important for those with Type 2 diabetes. Losing muscle mass means you will have more difficulty maintaining your blood sugar. You should plan to do resistance exercise or weight training at least twice a week as part of your diabetic management plan. Make sure to schedule a day of rest between weight workouts. Swimming is another aerobic exercise that diabetic people should include in their exercise regimen. It helps control your blood sugar levels by improving your overall fitness and strengthening all the major muscles in your body. A 2006 study published in Medicina (Kaunas) analyzed the effect of a 14-week swimming program on glycemic control in 14 to 19-year-old healthy girls and girls with Type 1 diabetes mellitus. Swimming also burns calories quickly, works out multiple parts of the body and does not put pressure on the joints. This exercise is also easier on your feet than other forms of exercise, such as walking or jogging.