Exercise (व्यायाम) is any kind of physical activity that gets a person moving. It helps people to stay fit and healthy. Exercise is really good for people with type 2 diabetes. It helps control blood sugar levels, increases energy levels, improves heart health, and promotes emotional well-being. Barring other medical complications, the majority of people with diabetes can and should exercise for diabetes control and for better overall health and well-being. Siddha Spirituality of Swami Hardas Life System has taken note of the importance of exercise by diabetics. Hence, let us know the benefits of exercise, how blood sugar is lowered with regular exercise, and the importance of exercise.
There are easy ways for diabetic people to incorporate physical activity into their lives without having to go to a gym or play sports including:
- Walking (चलना)
- Dancing (नृत्य)
- Doing housework (घर का काम करना)
- Yard work (यार्ड काम करना)
- Exercise bike for an indoor workout (घर के अंदर कसरत के लिए व्यायाम बाइक)
Benefits of exercise (व्यायाम के लाभ)
Exercise is beneficial in many ways, which improves physical fitness. It is a good and easy way to weight control, and it also has psychological advantages:
- Can lower your blood glucose level, blood pressure, and cholesterol
- Helps to improve blood circulation and helps your body to use insulin more efficiently
- Reduces your risk of heart disease and stroke
- Can help you to lose weight and maintain your target weight
- Gives psychological benefits too – reduces stress and helps in boosting self-confidence and relieving depression
- Increases metabolism and builds muscle
Getting started (शुरू करना)
Getting started for exercise begins with motivation and a will. A person with diabetes will benefit more from doing even a light exercise but on a regular basis. The is also a preventive method to ward off diabetes, and at the same time, it is one of the major components of lifestyle changes required to manage diabetes.
Exercise is beneficial for most of the people unless forbidden on account of health-related or other complications. It is more important for people with diabetes as it helps in better control and management of the level of blood sugar. One may start exercising after consulting the medical care personnel, and age is not an inhibiting factor for exercising – persons of all ages may derive benefit by exercising. One should start slowly and select an activity or a set of activities which one enjoys. Gradually, exercise should become part of one’s daily routine.
How exercise lowers blood sugar (व्यायाम रक्त शर्करा को कैसे कम करता है)
Exercise lowers blood sugar in two ways:
- First, exercise increases insulin sensitivity. This means that your cells are better able to use available insulin to absorb sugar from the bloodstream to be used as energy for your body.
- Second, exercise stimulates another mechanism that allows your muscles to absorb and use sugar for energy, even without insulin.
Not only does exercise lower blood sugar levels in the short term, but exercising over time also contributes to lower A1C levels over time.
Exercise importance (व्यायाम का महत्व)
Leading a sedentary lifestyle is one of the major risk factors for developing type 2 diabetes, and the high incidence of obesity and overweight among people with type 2 is also highly correlated with inactivity. Starting a workout program can lower body mass and consequently decrease the insulin resistance of type 2 diabetes; studies have shown that people with type 2 diabetes who exercise regularly have better A1c profiles than those who don’t.
Along with medical nutrition therapy, exercise is one of the first lines of defense in type 2 diabetes control.
In addition, exercise is a key tool in preventing one of the leading complications of type 2 diabetes—cardiovascular disease. Studies have shown that regular activity lowers triglyceride levels and blood pressure.
How many exercises (कितनी कवायद)
The American Diabetes Association (ADA) recommends the following physical activity for adults with type 2 diabetes for blood sugar benefits and overall health:
- At least two and a half hours of moderate to vigorous intensity physical activity per week (i.e., brisk walking, water aerobics, swimming, or jogging).
- Two to three sessions of resistance exercise per week. Resistance exercise is physical activity that strengthens muscle strength, such as lifting five-pound weights or doing pushups.
- No more than two days in a row without physical activity.
- Breaking up sitting time every 30 minutes during the day.
Incorporate flexibility exercises, like stretching or Yoga into your weekly routine.
Which exercises the American Diabetes Association recommend (अमेरिकन डायबिटीज एसोसिएशन कौन सी एक्सरसाइज करने की सलाह देता है)
Two types of physical activity are most important for managing diabetes:
- Aerobic exercise
- Strength training
Aerobic exercise (एरोबिक व्यायाम)
Aerobic helps your body use insulin better. It makes your heart and bones strong, relieves stress, improves blood circulation, and reduces your risk for heart disease by lowering blood glucose and blood pressure and improving cholesterol levels.
We recommend aiming for 30 minutes of moderate-to-vigorous intensity aerobic at least 5 days a week or a total of 150 minutes per week. Spread your activity out over at least 3 days during the week and try not to go more than 2 days in a row without exercising.
Moderate intensity means that you are working hard enough that you can talk, but not sing, during the activity. Vigorous intensity means you cannot say more than a few words without pausing for a breath during the activity.
Find the time for exercise (व्यायाम के लिए समय निकालें)
If your busy schedule doesn’t allow you to exercise for a 30-minute period during the day, you have the option to break it up into bouts of 10 minutes or more. Research has shown that the health benefits are similar when you do this!
For example, you might take a brisk 10-minute walk after each meal. Or you could try doing 15 minutes of aerobics in the morning before work and another 15 minutes when you get home.
If you are trying to lose weight and keep it off, most people need to do closer to 60 minutes of aerobic exercise per day.
Below are some examples of aerobic activities:
- Brisk walking (outside or inside on a treadmill) [तेज चलना (ट्रेडमिल पर बाहर या अंदर)]
- Bicycling/Stationary cycling indoors (घर के अंदर साइकिल चलाना / स्थिर साइकिल चलाना)
- Dancing (नृत्य करना)
- Low-impact aerobics (कम प्रभाव वाले एरोबिक्स)
- Swimming or water aerobics (तैराकी या पानी एरोबिक्स)
- Playing tennis (टेनिस खेलना)
- Stair climbing (सीढ़ियाँ चढ़ना)
- Jogging/Running (जॉगिंग / रनिंग)
- Hiking (लंबी पैदल यात्रा)
- Rowing (रोइंग)
- Ice-skating or roller-skating (आइस-स्केटिंग या रोलर-स्केटिंग)
- Cross-country skiing (क्रॉस कंट्री स्कीइंग)
- Moderate-to-heavy gardening (मध्यम से भारी बागवानी)
Strength training (शक्ति प्रशिक्षण)
Strength training (also called resistance training) makes your body more sensitive to insulin and can lower blood glucose. It helps to maintain and build strong muscles and bones, reducing your risk for osteoporosis and bone fractures.
The more muscle you have, the more calories you burn – even when your body is at rest. Preventing muscle loss by strength training is also the key to maintaining an independent lifestyle as you age.
We recommend doing some type of strength training at least 2 times per week in addition to aerobic activity.
Below are examples of strength training activities:
- Weight machines or free weights at the gym
- Using resistance bands
- Lifting light weights or objects like canned goods or water bottles at home
- Calisthenics or exercises that use your own body weight to work your muscles for example pushups, situps, squats, lunges, wall-sits, and planks
- Classes that involve strength training
- Other activities that build and keep muscle like heavy gardening
There are other types of activity that you can add to your fitness routine. Learn more about activity throughout the day, stretching and balance exercises.