BEST EXERCISES TO FIGHT TYPE 2 DIABETES | Blog Article

Living with Type 2 diabetes requires effective blood sugar and weight management, both of which can be achieved through lifestyle changes, particularly regular exercise. Physical activity not only reduces blood sugar levels but also lowers the risk of chronic complications like heart disease. Here are 5 exercises you can do to combat Type 2 diabetes. 

Resistance Training / Strength Training 

Resistance training (also called strength training or weight training) promotes muscle growth, boosting metabolism and aiding weight control. Increased muscle mass improves how your body responds to insulin, making it easier to manage blood glucose levels. 

Studies have shown that regular aerobic exercise alone or in combination with resistance training is effective for improving the quality of life for adults with Type 2 Diabetes. Regular resistance training improves insulin sensitivity, helping individuals with diabetes maintain better glucose control. Beyond its blood sugar benefits, resistance training also reduces the risk of cardiovascular issues, which are common among diabetics. 

Not sure where to start with resistance training? Get in touch with the Fitness First team to discuss your fitness goals and needs. Whether it’s a personal training program or recommendation for a group exercise class to get you started, our membership consultants are ready to support your fitness journey. Fitness First offers free trial sessions so you can experience our full range of offerings. 

Pilates  

Pilates focuses on core strength, coordination, and balance, making it an excellent choice for individuals seeking a low-impact resistance training workout. This workout enhances muscle tone while reducing stress levels, as it fosters a strong mind-body connection. Mental health challenges like depression and anxiety are common in people with diabetes, and a regular Pilates workout can help maintain mental well-being while addressing physical needs. 

Find a Pilates class at a Fitness First near you. 

Cycling  

Cycling is a joint-friendly cardio workout suitable for diabetics, especially those with arthritis or diabetic neuropathy. It’s a low-impact way to boost cardiovascular fitness, burn calories, and reduce blood sugar levels. For those experiencing foot complications from diabetes, cycling can relieve pressure on the feet, allowing for a safer workout option. A study by the Malaysian Journal of Public Health showed that regular cycling improves metabolic health, making it ideal for managing Type 2 diabetes. 

Find an indoor cycling class at a Fitness First near you. 

Aerobic Dancing  

Aerobic dancing, like Zumba, combines fitness with fun, making it easier to stay motivated. Dancing burns calories, improves heart health, and lowers bad cholesterol while increasing good cholesterol levels. As a bonus, the upbeat music and group atmosphere reduce stress and promote mental well-being - vital components of diabetes management.  

Shake off the funk of a bad day with a group dance class at Fitness First! Whether it’s Latin-infused Zumba, or Pop-tunes at Sh’bam, you’re bound to leave with a fresh spring in your step! Find a dance class at a Fitness First near you. 

Yoga  

Yoga offers both physical and mental health benefits. In terms of supporting individuals living with Type 2 diabetes, a regular yoga practice can help manage blood sugar levels, reduce cholesterol, and support weight management. Yoga also fosters and encourages a strong mind-body connection that can lower stress, which is crucial for those managing diabetes, as high stress can worsen blood glucose levels. The stretching, breathing, and mindfulness aspects of yoga improve both sleep quality and mood, further aiding in the holistic management of Type 2 diabetes. 

Zen out with our Mind & Body collection of classes. Choose from a centering Zen Flow to an energising Dynamic Flow Yoga to complement your lifestyle. Find a Yoga class at a Fitness First near you. 

Regular routine of physical activity through exercise is essential for managing Type 2 diabetes and improving overall well-being. Whether you're lifting weights, practicing Pilates, or going for a ride, these activities can help manage blood glucose, improve insulin sensitivity, and enhance overall quality of life.  

Always consult your doctor before beginning any new exercise routine to ensure it is tailored to your needs and suited for your medical condition.