According to recent studies, the most effective exercises to prevent diabetes are aerobics and weights.
Exercise is important. Always. When you have diabetes, it helps make it easier to control your blood glucose. But when you haven’t developed it yet, some exercises can help to prevent diabetes. Well, rather than some exercises, some combinations of them.
The professional journal Archives of Internal Medicine published a study on exercise and diabetes that included more than 32.000 people. They found out that those who combined weight training and aerobic exercises were almost 60% less likely to have diabetes. The ones who only did one kind of exercise also lowered their chances. But not that much.
This study has not yet been tested in women. But remember that exercise is good for everyone and in every form. So if you’re a woman and want to lower your chances of developing the condition, these exercises to prevent diabetes are for you too.
The examples we are going to give you are simple things you can do at home without needing machines. If you don’t have weights, you can substitute them with 2-liter bottles of water. They will work the same way.
Also, you can combine the exercises to prevent diabetes as you want. What is really important is to exercise and to avoid a sedentary lifestyle.
Jumping rope and doing French presses
What used to be a child’s game has now become one of the favorite activities of all athletes.
Jumping rope, although it may not look like it, is a very complete exercise. It strengthens the muscles and tendons in your legs and arms. Try jumping for 10 minutes in a row. You’ll see how it works them.
This aerobic exercise can be combined with french press. Don’t know what it is? I’ll make it easy for you.
Lie face up on a flat surface. The floor, for example. Take a weight (or bottle, whatever you have) with each hand and put your arms in an L shape. Once you are in that position, stretch and bend your elbows. Do 10 reps, stop for 10 seconds and repeat.
Walk and do front lifts with weights
If you are one of those who are to lazy to exercise to prevent diabetes, this example is for you. Walk 30 minutes a day. It can be walking back and forth to work or going to run errands. The important thing is to walk.
Pair your 30 minutes with some front lifts. Stand with your back straight. Hold some weight in each hand and raise your arm in front of you until it’s at shoulder height. Do 15 with each arm.
Dance and shoulder press
Who knew you could combine dancing with exercise and have so much fun as a result? Zumba is for you if you like to dance. Plus, you’ll find plenty of guided classes on the internet. You don’t even need to leave the house.
If you add a few reps of shoulder presses to this, your workout will be more than complete. Stand with the weight in your hands and put your arms in an L shape next to your ears. Then stretch and bend your elbows and you’re done!
If you combine exercise with a balanced diet, you will prevent diabetes. And if you have already been diagnosed, don’t worry, these exercises will also help you to prevent it from getting worse. With good glucose control, you will always have your diabetes under control.
Cori also tracks your workouts at the same time as your blood glucose. Don’t doubt it and start keeping your glucose under control today.
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