5 Exercises To Keep Your Type 2 Diabetes Controlled

Exercising is the best way to stay fit and keep your fat under control. It helps to stay away from ample of diseases. Studies show as few as 39 percent of people with type 2 diabetes participate in regular physical activity, compared with 58 percent of other Americans. And that's a shame, because working out can help increase insulin action and keep blood sugars in check.

# Walking

Walking is easy for people to do. All you need is a good pair of shoes and somewhere to go. Walking is probably one of the most prescribed activities for people with type 2 diabetes.

# Tai Chi

Tai chi, a series of movements performed in a slow and relaxed manner over 30 minutes, has been practiced for centuries. At least one small study has confirmed it is an excellent choice of exercise for type 2 diabetes, Colberg-Ochs says. Tai chi is ideal for people with diabetes because it provides fitness and stress reduction in one.

# Yoga

A number of studies show that if you have diabetes, yoga can benefit you in several ways. It can help lower body fat, fight insulin resistance, and improve nerve function — all important when you have type 2 diabetes. Like tai chi, yoga is also a great diabetic stress reducer. When stress levels go higher, so do your blood sugar levels.

# Swimming

Swimming is another aerobic exercise — and an ideal one for people with type 2 diabetes because it doesn’t put pressure on your joints. “Being buoyed by the water is less stressful for you,” Colberg-Ochs says. Swimming also is easier on your feet than other forms of exercise, such as walking or jogging. Very often diabetes reduces blood flow to the small blood vessels of your extremities and you can lose sensation in your feet as a result.

# Bicycling

Bicycling is also a form of aerobic exercise, one that makes your heart stronger and your lungs function better. A stationary bike is ideal for people with diabetes because you can do it inside, no matter the weather, and you don’t have to worry about falling or getting a flat when you're a long way from home.