Fitness

Know Aerobic Exercise for People With Diabetes

Reviewed by

Shifa Fathima

Aerobic Exercise for Diabetes

The best physical activity for diabetes is Aerobic exercise. It provides cardiovascular conditioning if done daily or five days a week for 30 minutes. Aerobic exercise reduces the blood glucose level as well. Let us understand in detail what aerobic exercise is and why it is considered the best practice for diabetes.

What is Aerobic Exercise?

The meaning of the word “Aerobic” is "with oxygen,". It implies the control of breathing and the oxygen amount that can be distributed to muscles to move. Aerobic exercise greatly improves cardiovascular conditioning this way. 

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What are the Benefits of aerobics for diabetes?

There are many benefits involved in aerobic exercise for diabetes. Below are a few of them.

  • Cardiovascular conditioning improvement
  • Reduces the risk of heart disease
  • Maintains blood pressure
  • Increases good cholesterol
  • Controls blood sugar
  • Maintains weight under control
  • It benefits lung function
  • Reduces the resting heart rate

Exercise Safety for Diabetes

Whenever we try to begin a new exercise routine, consulting a physician is a must. Getting into riskier exercises is not safe or healthy without the physician's approval. We have to make sure of the limitations of exercise and intake of food before the exercise before proceeding to start the Aerobic exercise for diabetes.

Risky Symptoms

People who have heart diseases, diabetes, and pulmonary diseases require additional guidance to take certain exercises into practice. Even if others face any symptoms of any of the above-mentioned diseases, they should stop exercising. Symptoms include:

· Chest pain

· Difficulty in breathing

· Lightheadedness

· Dizziness

· Confusion, etc.

The output of the exercise depends on the workout you practice. Based on your target and the limitations you follow, you can easily determine and plan a perfect fitness level.

Determining Heart Rate & Right Intensity

The heart rate measurement depends on the schedule of your exercise. It may increase or decrease; this depends completely on the workout procedure you follow. If you are unsure about the range and limitations, consulting the physician is a must. Certain people maintain their health rate and train on the right path. The physician will help you analyse which range you should follow and your exercise regimen. Maintaining the appropriate rate is a must; else, it will lead to unavoidable health consequences. 

If you are taking any medication, you should inform your physician and get recommendations on the intensity of your exercise. 

The RPE chart will help in configuring the intensity of heart rate. The rating system lies between 1 and 10. Ten is the most-efficient exercise and a significant level for working out. If you are exercising at ten, a professional trainer or physician should be with you to monitor your heart rate. 

Before you start aerobic exercise, do a little warm-up. It should not be hard stretching. Increase gradually from basic to intermediate learning. Following aerobic exercise regulates blood flow in muscles, legs, and the body. The warm-up practice should not be more than 10 minutes. 

What are some Examples of Aerobic Exercises?

There are two classifications of aerobic exercise:

· Lower impact

· Higher impact

Depending on people's health conditions and capabilities, they can prefer a particular set of exercises. But without consulting a professional, even taking the lower impact aerobic exercise can lead to life-threatening situations.

Low-impact Aerobic Exercises

  • Swimming
  • Cycling
  • Elliptical trainer - equipment
  • Walking
  • Rowing
  • Ergometer – It is equipment that offers cardiovascular exercises. Using the ergometer for upper body exercises comes under lower impact aerobic exercise.

High-impact Aerobic Exercises

  • Running.
  • Jumping rope
  • Step aerobics

Frequency of Aerobic Exercises

The American Heart Association suggests that people should constantly practice aerobic exercise for diabetes for at least 30 minutes a day, and it should be done 5 to 7 days a week. The time interval should not be more than 10 minutes. By continuously practising the above schedule, people can witness an enormous change in their health. They can reduce the risk of getting the following diseases:

· Heart disease

· Cholesterol

· Diabetes

· Hypertension

People who participate in marathons prefer aerobic exercise to get enormous strength. Moreover, the main advantage is that you can burn calories similar to the walking exercise. But following the schedule is a must to attain the benefits.

The American College of Sports Medicine suggests a certain exercise procedure to increase cardiorespiratory issues and maintain weight. At least 30 minutes of 3 sessions should be taken to get the efficient exercise that helps improve the cardiorespiratory and reduce weight.

Skipping the routine of aerobic exercise for diabetes is not advisable. Take rest only if you feel intense pain in the chest and body or if suggested by your trainer. Else, continue to take the exercises as per the 30 minutes schedule. If the pain continues in taking the high impact exercises, you can eventually change it to lower impact exercises to avoid complications. High impact exercises provide pain at the early stage, but you will not feel much pain later on.

Bottomline

The advancement to higher strength of exercise should depend on individual exercise resilience. Below are the three challenging methods of aerobic exercises.

· Increase speed

· Increase resistance

· Increase the duration

These three methods will help develop the impacts of aerobic exercise. It should be maintained efficiently, and switching the exercises from lower impact to higher impact has to be informed to a physician. Without approval, no exercises have to be changed.

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