4 Sports that are Right for People with Diabetes

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Exercise for diabetes has many types, such as swimming, hiking, yoga, and strength training. This exercise is recommended for diabetics because it brings several health benefits, such as increasing sensitivity to insulin, and others. If you have diabetes, don't be afraid to exercise, because it is the best way to keep you healthy. Let's look at some of the benefits of several types of exercise for diabetes below.

1. Swimming

Swimming may be a perfect exercise for diabetics, both type 1 diabetes and type 2 diabetes. For all people who have diabetes, swimming can make us active and healthy. Swimming sports do not vibrate joints such as basketball, jogging, or tennis. Unlike golf and bowling, swimming can make you move for a long time. This is also important for cardiovascular fitness, which allows one to pump blood and oxygen more effectively.

Swimming also trains both upper and lower body muscles at the same time (not all sports can do it), and can burn 350-420 calories per hour. This is especially good for those who have numbness or lack of feeling in the legs (diabetic neuropathy) because it is absolutely harmless. In addition, swimming will also make you feel happy by producing endorphins (pleasure hormones) in the body.

By doing swimming regularly, it will help shape your body, calories in the body will also decrease. In addition, swimming can also help lower cholesterol and lower blood pressure. When you are in the process of becoming fit, your diabetes will also be controlled. All of this is a very good reason to try swimming when you have diabetes.

2. Hiking

Hiking is the best way to lose weight and improve health. Decreasing body weight can be very important for people who suffer from type 2 diabetes.

When we hiking as much as 3 km / hour, people weighing 68 kg will burn 240 calories in one hour. Hiking can also reduce cholesterol levels, which are common causes of heart disease (which is a possible long-term complication of diabetes) and increase HDL (good cholesterol).

Specifically, walking can reduce plasma norepinephrine which correlates with blood pressure, and also helps control or prevent hypertension. Research shows that regular exercise such as walking can reduce systolic and diastolic blood pressure by an average of 10 mmHg.

3. Yoga

Doing yoga regularly can improve digestion, circulation and immunity, improve neurological and endocrine functions of the organ, prevent and provide assistance in chronic diseases, and make the body healthy and energized. Diabetes is divided into two types, namely type 1 diabetes that does not have insulin, and type 2 diabetes, which is a condition when the pancreas does not produce enough insulin.

Yoga practice is effective as a preventive measure and also treatment for type 2 diabetes, which is associated with bad lifestyle and stress. The Art of Living Yoga attends every aspect of the asana from beginning to end, including breath work. So, it is important to do the right yoga training before individual training. The following are asanas and pranayama that are effective for diabetes (do it with the right guidance):

Vajrasana
Mandukasan
Supta Vajrasan
Viprit karni - Sarvangasan - Halasan - Sarvangasan
Lie down and relax for one minute
Chakrasan
Natrajasan
Purna Shalabhasan
Triyak Bhujangasan
Dhanurasan
Udharmukh swan asan
Shishuasana
Udiyan Bandh
Paschimottanasan
Ardhmatsyendrasan
Parvatasan-Yog Mudra
Kapalbhati Nadisodhan pranayam

4. Strength training

Strength training is one of the best things you can do for your body. This is an important part of every fitness plan. You don't have to come to the gym To do this, you can use grip weight, resistance bands, or even use your own weight to build muscle.

It's never too late to start. As you get older, strength training (also called endurance training), can help you keep doing daily activities, such as walking, lifting objects, and going up stairs. Moreover, it is also good for your bones.

For people who have diabetes, strength training can help your body respond to insulin better, improve blood sugar use, lose weight, and reduce the risk of heart disease. Studies show that strength training works as well as aerobic exercise to encourage your body to use insulin properly.

The American Diabetes Association recommends people who suffer from type 2 diabetes to start a strength training program to help the body control blood sugar.

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