Exercise is an essential element for effectively managing diabetes and weight gain. Healthcare experts recommend an exercise regimen of at least 30 minutes, five days a week. The exercise can be distributed among three 10-minute intervals or two sessions of 15 minutes.
Cardio exercise is designed to burn calories, build muscle, and it’s effective for combatting cardiovascular disease. The exercises run the gamut from jumping jacks, jumping rope and jogging in place to kickboxing, bicycling, and dancing. Diabetics can also choose home gym equipment such as ellipticals or they can opt for a class at a local fitness center.
Experts agree that vigorous cardio exercise can produce reduced blood glucose levels and reduce insulin resistance in as little as seven days. Cardio exercise increases the heart rate and promotes deep breathing, both of which foster the distribution of oxygen-rich blood throughout the body.
Other benefits include promoting a healthy immune system that’s better able to fend off illnesses. The exercises help in strengthening the core, which in turn increases balance that aids in reducing the potential for falls. Cardio also assists in reducing cholesterol levels and high blood pressure. Weight training and resistance training are effective for building and maintaining muscle mass.
As beneficial as they are, many cardio exercises are considered high-impact and they won’t be appropriate for diabetics that experience neuropathy. High impact exercise can make neuropathy worse and injuries may occur that the individual isn’t able to feel. In those instances, swimming, yoga, tai chi, and water aerobics are good alternatives that also work to reduce stress that has an adverse effect on glucose levels.
There are multiple types of cardio exercise that can be performed and will match a wide range of personal interests. Cardio exercise doesn’t have to be strictly regimented to be effective. It encompasses multiple activities and can be broken up into smaller sessions for convenience.
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