What’s more, exercise should be part of your COVID-19 prep strategy, according to a March 2020 article published in the Journal of Sport and Health Science on the impact of exercise on immunity. Another March 2020 article published in Diabetes & Metabolic Syndrome Clinical Research & Reviews noted that lowering your blood sugar and keeping it stable may help reduce your likelihood of contracting the coronavirus and your potential for experiencing severe symptoms.
Which Type of Exercise Is Best for People With Diabetes?
Generally, the best exercise for a person with diabetes is a low-impact one, says James Borchers, MD, associate professor of clinical family medicine and director of sports medicine at The Ohio State University Wexner Medical Center in Columbus. “It’s important for people with diabetes to get the benefits of exercise and yet prevent any injury and trauma that can occur with high-impact exercises like running and jumping.” RELATED:7 Tips for Staying Active During a Pandemic After all, peripheral neuropathy — nerve damage in the extremities that can increase the risk of injuries and infections to the feet — develops within just 10 years in at least half of the people diagnosed with type 2 diabetes, according to one January 2017 review in Diabetes Care. The same review also points out that peripheral neuropathy is in 10 to 15 percent of people newly diagnosed with type 2 diabetes, making prevention strategies all the more important. Meanwhile, older adults with diabetes have plenty of extra considerations: cranky knees, sensitive hips, osteoporosis, and arthritis to name a few. “We really want to be careful that high-impact activities are not encouraging damage to already compromised tissues and structures,” says Margaret Eckert-Norton, PhD, RN, a certified diabetes care and education specialist and nurse practitioner with the Diabetic Treatment Center at SUNY Downstate Medical Center in Brooklyn, New York. While reducing your chances of exercise injury is always the goal, it’s especially important during the COVID-19 pandemic. Throughout the world, healthcare resources are already strained, and visiting the doctor poses an exposure risk to both others and yourself. RELATED: The 4 Best Exercises for People With Diabetic Neuropathy Problem is, if you’re one of those many people who equate exercise with running, crafting a diabetes-friendly workout routine can feel, well, challenging. Here are seven exercise ideas that minimize impact while maximizing your health.
1. Walking Is a Gentle Exercise Great for People With Diabetes
Despite looking pretty similar to running, walking actually involves a lot less impact, according to an April 2016 study in The Journal of Strength & Conditioning Research. That’s because when walking, one foot is always on the ground — as opposed to running and jogging, which involve “flight time” when both feet are off the ground, Borchers says. And, chances are, you are doing some walking already. Increase your step count gradually from week to week by parking farther away from the supermarket door, getting in some walking treadmill workouts, pacing when you’re on the phone, and taking short post-meal walks — while keeping a safe, 6-foot distance from others, notes the Centers for Disease Control and Prevention (CDC). A small study published in December 2016 in Diabetologia showed that in people with type 2 diabetes, a 10-minute walk after eating may regulate blood sugar levels better than exercising at other times of the day. If you’re isolating at home, you can even walk in place! Put a show you enjoy on the TV and move those feet.
2. Yoga and Tai Chi Can Help Increase Your Flexibility
Yoga involves gentle, meditative practices that use your body weight to strengthen a wide range of muscles while improving flexibility, mobility, and — important for older adults and those with neuropathy — balance and stability, Eckert-Norton says. Typically, you’d ideally take an introductory yoga class for beginners, and talk to the instructor about diabetes and any other health or joint concerns you may have. This way, they would be able to offer you personalized advice and learn the proper flow for your body. But if you’re stuck at home, you can search for gentle yoga classes on YouTube, such as through the Yoga With Adriene channel, which offers beginner yoga classes for free. Many yoga streaming services and apps, such as Down Dog, also offer for all levels and fitness goals. RELATED: 6 Great Exercises for People With Type 2 Diabetes
3. Indoor Cycling Is a Good Exercise for Anyone Prone to Falls
Especially great for people who are unstable on their feet, pedaling away on a stationary bicycle can increase strength and lean muscle mass throughout the lower body and improve cardiovascular health without risking falls, Borchers says. Start with workouts on a recumbent bike and then move to upright ones, either of which are available for purchase online. Apps such as iFit, CycleCast, and Peloton offer instructor-led, music-heavy cycling classes to get you in the groove. When the period of social distancing ends, consider signing up for an indoor-spinning class. Many online and in-person classes intersperse periods of intense aerobic effort with rest to help you get more benefits in less time. However, it’s important to talk to your doctor before trying out any indoor cycling class to make sure that your heart is healthy enough for high-intensity exercise.
4. Pool Workouts Are Joint-Friendly Due to Their Lack of Impact
If you have a pool, take a dip. The ultimate “gentle” exercise, in-the-water workouts such as swimming and water aerobics are not only zero impact, they are non-weight-bearing, removing the effects of gravity on your joints, Borchers says. In a March 2016 study in the The Journal of Rheumatology, researchers studied middle-aged and older adults with osteoarthritis, and found that pool workouts significantly reduced their joint pain and stiffness while boosting their muscle strength and functionality. Due to the gentle nature of swimming, pool workouts can be a great option for anyone with diabetes who’s managing neuropathy, according to NYU Langone Health. RELATED: The Health Benefits of Exercising With Neuropathy
5. The Elliptical, Stair-Climber, and Rower Training Are Low-Impact Cardio Options
Harvard University recommends that everyone get at least 30 minutes of low- to moderate-intensity aerobic exercise five times per week. Ellipticals, stair-climbers, and rowers are all great ways to get that cardio in, and with minimal impact. Ellipticals and stair-climbers are ideal for people who are comfortable having all of their weight over one foot at a time, while rowers train both the lower and upper body at once, Borchers says. If you’re looking to take your at-home workout routine to the next level — and truly believe that you’ll use the equipment even after the pandemic ends — check online to see what cardio equipment might fit your budget and space. However, if you live in a house or apartment building with stairs, you already have a great stair-climber on your hands. Walk up and down the stairs. (Always wear shoes with good traction when working out on the stairs and, if needed, keep hold of the railing.)
6. Weight-Bearing Strength Training Exercises Can Help With Blood Sugar Control
Standing (aka weight-bearing) strength training workouts strengthen your bones to help prevent diabetes-related joint and bone issues while boosting lean muscle mass and strength, according to the National Institutes of Health. “The more lean body mass you have, the more glucose uptake and the better blood sugar control you will have,” Eckert-Norton says. Plus, a study in the March 2017 issue of Nutrition & Metabolism showed that strength training directly combats many of the metabolic changes that occur in muscles with type 2 diabetes. When beginning a strength routine, it’s important to take the time to master proper form, Borchers says. If you don’t know technique (and even if you think you do!), consider scheduling a few sessions with a certified trainer near you who has experience working with people with diabetes. There are even options for trying personal training at home — free apps like Traniac (available on the App Store) let you connect with a personal trainer at your fingertips. Effective bodyweight exercises such as squats, glute bridges, and pushups are simple to do at home with zero equipment.
