Are you diabetic? If so, you're not alone. According to the Centers for Disease Control and Prevention (CDC), approximately 1 in 10 American adults have diabetes, and 86 million showed signs of prediabetes in 2012. The most common type of diabetes in the U.S. is Type 2 diabetes, which is 90-95 percent of all documented cases.
Cardiovascular exercise helps to strengthen the heart, which is important for diabetics. A recent study by the University of Leeds found that people with diabetes were 56 percent more likely to die if they had a heart attack in which a coronary artery was completely blocked, and 39 percent more likely to die if the artery was partially blocked.
For overweight or obese individuals, complications from diabetes are decreased with weight loss. Research conducted by the American Diabetes Association indicates weight loss between 5-10 percent helps decrease the risk of cardiovascular disease.
Exercise can also improve blood glucose regulation and decrease spikes in blood sugar.
The top exercises for diabetics
Even though cardio exercise has proven to be extremely effective for diabetes, it is advised to consult with a physician before starting an exercise program. Here are the top exercises for diabetics:
1. Walking. Walking is easy on the joints and increases the heart rate. It can also decrease belly fat.
2. Cycling. Cycling can reduce the pressure on the feet, which may be beneficial for diabetics.
3.Tai chi. Tai chi can improve balance, is effective for stress reduction, and may reduce nerve damage associated with sciatica.
4. Swimming. Swimming is not a weight-bearing exercise, making it an effective exercise for diabetics who suffer from foot numbness.
5. Strength training. The American Diabetes Association encourages Type 2 diabetics to begin a weight training program. Strength training may also yield the following benefits:
- Facilitate weight loss
- Improve the body's response to insulin
- Decrease the risk of heart disease
- Decrease weight
- Improve use of blood sugar
While insulin is often prescribed to treat diabetes, studies indicate 30 to 60 minutes of moderate exercise is an excellent way to treat diabetes as well.
