10 exercises that lower blood sugar

Highlights: High blood sugar and uncontrolled lead to long-term complications, such as nerve and retinal problems and kidney failure. Regular exercise helps control body weight, muscle development, improve blood oxygen levels and regulate blood flow. Walking for an hour or 30 minutes 3 or 4 times a week is very useful for diabetics. Cycling increases heart rate, burns calories and lowers blood sugar levels without affecting joints such as the knees and elbows. Weightlifting is a proven method of controlling diabetes and helps to build our muscle mass.

High blood sugar and uncontrolled lead to long-term complications, such as nerve and retinal problems and kidney failure. Here we offer a set of exercises to help reduce and control it.

Regular exercise helps control body weight, muscle development, improve blood oxygen levels and regulate blood flow. Another interesting fact about exercise is that it effectively regulates blood sugar levels to prevent and manage diabetes.

Here are 10 exercises to lower blood sugar:

Soleus pushup SPU exercise

This exercise elevates muscle metabolism for hours even while sitting.

While sitting with the feet on the floor and the muscles relaxed, the heel rises while the front of the foot remains in position.

When the heel reaches the top of its range of motion, the foot is released down. The goal is to shorten the calf muscle simultaneously, at a time when the foot is naturally activated by motor neurons.

jumping

This exercise doesn't create much pressure from any major muscle group; however, it ensures full body movement and increases heart rate to help facilitate circulation.

Jumping exercise ensures full body movement (Shutterstock)

MOUNTAIN CLIMBERS

Take a push-up position and move as if you were climbing a mountain. The mountaineering exercise incorporates full-body movements and requires more effort than jumping.

Mountaineering exercise (Shutterstock)

PUSH UP TO SIDE PLANK

The push process builds up the strength of the upper body. Make sure you maintain your full body level and don't let your buttocks slide towards the floor. Exercises that strengthen the muscles of the chest, shoulders and triceps also help lower blood sugar.

Lateral level push (Shutterstock)

For previous exercises, do the exercise for one minute, or repeat it 50 times, then rest.

Walk

Walking for an hour or 30 minutes 3 or 4 times a week is very useful for diabetics.

Studies have shown that walking significantly reduces blood sugar levels and body weight in patients with type II diabetes.

Swimming

Swimming is a fun way to control blood sugar levels. It is one of the useful exercises for diabetics, as it relaxes the joints and gives the heart, lungs and muscles a comprehensive exercise.

cycling

Cycling increases heart rate, burns calories and lowers blood sugar levels without affecting joints such as the knees and elbows.

Climbing stairs

This type of exercise helps diabetics burn calories quickly and makes the heart and lungs work faster. You can go up and down stairs for 3 minutes to get rid of excess blood sugar.

Weightlifting

Weightlifting is a proven method of controlling diabetes. This exercise helps to build our muscle mass and burn calories efficiently. You can include weight lifting in your weekly exercise regimen to develop your muscles and strengthen your bones.

Pilates exercises

Pilates has recently become very popular and has great benefits for women with type II diabetes. This fitness program ensures that your strength and balance are optimally regulated and at the same time improves your blood sugar management.

Pilates is a form of exercise and body conditioning developed by Joseph Pilates in the early 20th century. Some of the principles guiding Pilates include focusing on every movement, using the abdomen and lumbar muscles, and controlled breathing.

Pilates is a form of strength training, but it doesn't look like some other strength training. This exercise focuses more on improving muscle tension than building them, but the result is similar: greater endurance.

Before exercise

Make sure you get enough water.
Exercise in a shady and cool place, do not exercise in the sun or in the heat.
Consult your doctor.

How does sport help control diabetes?

Exercise positively affects diabetes. They reduce levels of cumulative glucose (HbA1c) and insulin resistance. People with diabetes who walk at least two hours a week are less likely to develop fatal heart disease, and those who walk for 4 hours a week have a better chance of survival.

A Harvard study suggests that women with diabetes who spend at least 4 hours on moderate or rigorous exercise are 40 percent less likely to develop heart disease.

Training increases insulin sensitivity and the functioning of the lungs and heart. Resistance exercises such as push-ups and weight lifting are also helpful in improving muscle mass and fat, mineral density, blood pressure, and reducing blood lipids.