Swimming helps burn calories and improve body flexibility. It is especially suitable for diabetic patients with neuropathy, such as numbness, weakness, or prickling pain in the hands and feet. Additionally, swimming has a low impact on the joints, making it suitable for those with arthritis.
Strength training, such as lifting dumbbells, helps build muscle and increase muscle glycogen storage, which aids in lowering blood sugar levels. It is recommended to engage in strength training 2 to 3 times a week, with each session lasting about 20 minutes. Gradually increase the intensity of the exercise based on your physical condition.
Balance training can be done around tables and chairs by standing on one leg in the “golden rooster stands on one leg” pose. Once you can stand steadily on one leg, try performing the pose with your eyes closed, alternating between legs.
Interval training includes alternating between walking and brisk walking, or jogging and sprinting. This type of exercise significantly helps lower blood sugar levels and improve cardiovascular function. Initially, the duration of high-intensity exercise can be 15 to 30 seconds, gradually extending to 1 to 2 minutes.
If you have never exercised before, start by walking for 10 to 15 minutes daily, gradually increasing to 30-45 minutes a day. Alternatively, wear a pedometer and aim to reach 10,000 steps daily.