According to the World Health Organization (WHO), in its March 2014 report, 347 million people, worldwide, have diabetes and more than 80% of diabetes-related deaths occur among the low and middle-income groups.

It also assumes that by 2030, it will be the 7th leading cause of death.

The better news is that healthy diet, maintaining normal body weight, avoiding tobacco and having a regular physical activity can prevent or delay the onset of type 2 Diabetes (or control it if you already have it).

Diabetic or not, the medical benefits of a good diet, normal weight, refraining from tobacco and regular physical activity are beyond doubt. They are the foundations of clean and healthy living.

But let’s explore how exercise helps with diabetes.

Exercise and diabetes:

Exercise makes your body more responsive to insulin. It helps the body move sugar to where it’s needed most – the cells – instead of lingering in the blood. This results in lesser insulin to keep your blood sugar levels in the normal range.

In more specific terms, exercise helps control diabetes by (webmd.com):

• Improving the body’s use of insulin;
• Burning excess fat, resulting in decreased weight. Lower far helps the body’s sensitivity to insulin;
• Improving muscle strength’
• Increasing bone density and strength;
• Lowering blood pressure;
• Helping the body protect against heart and blood vessel diseases by lowering the LDL, or bad cholesterol;
• Improving blood circulation and reducing the risk of heart disease;
• Increasing energy levels and enhancing work capacity;
• Reducing stress, promoting relaxation and releasing tension and anxiety.

Diabetes is very destructive. It can cause heart disease, blindness, renal failure, high blood pressure, damage to the nervous system, poor circulation, reduced nerve sensation particularly in the lower extremities, and many others.

You cannot shake it off once you have it. You can only control it through diet, drugs, and exercise. Of the three, exercising is the least expensive and the most fun. So come and get on with it.

Exercises for diabetes

Walking

Walking is easy but very important for persons living with diabetes. Walking at a quick pace raises the heart rate and therefore it means you are having an aerobic exercise. walking should be an easy thing to do and people living with diabetes need to do the walking exercise three days a week and for two and a half hours in each session.

Weight training

This is very effective for people living with diabetes. Weight training will ensure you build some muscle. This is very effective in maintaining your blood sugar. These people should do this kind of exercises two times a week. For you to gain maximum strength you should be doing around ten to fifteen sessions and using different types of weights.

Yoga

This exercise is very effective for people living with diabetes. Yoga is very vital in helping you to reduce body fat, improve nerve function and curb insulin resistance. It is also very useful in reducing your stress levels.

Swimming

This is another important type of exercise which really helps people living with diabetes. It serves as an aerobic exercise. It ensures an increment in blood flow as well as reduce the chance of one getting an injury.