Diabetes is a disease in which the body is unable to produce insulin, to lower the glucose present in the blood. This chronically raised blood sugar can cause disease in just about every organ. Interestingly, the blood glucose can be lowered another way too—through exercise. Exercise uncovers and activates the same receptors in the body as insulin does, ensuring that glucose moves into the cells, at the same time decreasing the requirement for insulin.
Many experts recommend exercise, and particularly yoga for the management of diabetes, and reducing the risk for complications of diabetes. According to the National Library Of Medicine, exercise fends off illnesses and bugs that may bring the health down by ramping up the activity of the immune system
Read on to know what exercise poses can work for diabetic people:
This is one exercise that can be done anytime and anywhere. This is the most popular workout for diabetics, and is highly recommended. Thirty to sixty minutes of brisk walk, at least three times a week is a great way to control weight, lower blood sugar and stay healthy for diabetics.
A great way to relax and stretch the muscles of the whole body is—swimming. Studies show that swimming can not only lower blood glucose and keep the body healthy, but also lowers blood cholesterol levels, lowers stress and burns calories. Moreover, this is once form of exercise that does not put pressure on the joints and is great for people who have joint issues or are differently abled.
Three times a week swimming for a minimum of ten minutes is great for the body. Before you go for a swim, however, make sure you have a snack handy, in case your blood sugars run low. Lastly, have a friend with you, or inform the lifeguard that you are diabetic before getting into the pool. You should also consult the best general physician in Lahore if you are an inexperienced swimmer.
Yoga is a great exercise for balance, stability, strength and flexibility. The fluid movements of yoga offer tons of benefit for chronic conditions including heart disease and diabetes. Yoga not only is great for physical health, but also for mental health. Yoga improves nerve function and lower stress, both of which increase the state of mental wellness and health.
According to the American Diabetes Association, blood glucose levels are much improved due to yoga, as it improves the muscle mass.
Here are some yoga poses to try for diabetics:
Leg up on the wall pose
For this pose, put your legs up along the wall as you lay flat on your back, such that the body forms a 90-degree angle against the wall. Keep the sitting bones close to the wall, and stretch your arms out with the palms up. This pose should be kept for five to fifteen minutes, and released slowly by sliding the legs to the side.
For this pose, start with the feet flat on the floor and arms by the side. The tail bone should be tucked in, to engage the abdominal, hamstring and gluteal muscles. Begin breathing in and extending the arms up with the palms facing up, then slowly exhale and bring the arms back down.
This pose works the whole body, especially the abdominal muscles. Start on the knees and hands, with the toes tucked under. Slowly lift the knees off the mat and then raise the body so it is in straight line from head to heels. The shoulders should be vertically above the wrists, similar to a pushup position. Engage the core, and hold the position for a few seconds. Then slowly relax and lower the body.
Stand with the right foot flat on the floor and the left foot pointed. Slowly raise the left foot with the knee swung out to the side, and the base of the left foot on the inside of the right thigh. Beginners can put the left leg below the knee. The hands should be pressed together in front of the chest; the body should be balanced in this pose for a few seconds. Repeat with the other leg. If you are having too much trouble with this pose, consider consulting the top general-physician in Lahore for help.
Lie on the back with the knees bent and the feet hip-width apart on the floor. Slowly press the heels into the ground and raise the tailbone up such that the hips and lower back are off the ground. Lace the fingers together and reach the hands under the hips. Engage the abdominal muscles, the hamstrings and the glutes to hold this position. Slowly release this pose, and lower the tailbone back to the ground.
Lie flat on the back with palms facing up and the arms by the side. Relax the entire body with every inhale through the nose, and exhale through the mouth. In this pose, breathing should be the focus. Being by warming up for five minutes and then end with a relaxation of ten minutes. This pose can also be used for cooling down.