Today, November 14th, marks World Diabetes Day, making awareness of the disease critically important. Engaging in simple physical activities can help stabilize blood sugar levels and increase energy levels in individuals, according to Hindustan Times. Diabetes is a major cause of blindness, kidney failure, heart attacks, strokes, and amputations of the lower limbs. By following a healthy diet combined with good physical activity and avoiding smoking, type 2 diabetes can be prevented or its emergence delayed. Furthermore, diabetes can be managed, complications can be avoided, or the onset of complications can be postponed through medication, regular check-ups, and treating any complications.
On December 20, 2007, the United Nations General Assembly adopted resolution 61/225, declaring November 14th of each year as World Diabetes Day to acknowledge the urgent need to pursue multi-stakeholder efforts to promote and improve human health and to ensure access to treatment and healthcare education. The resolution also encourages member states to develop national policies for the prevention and treatment of diabetes that align with sustainable development goals in their healthcare systems.
Dr. Subramanian Kannan, head of the Endocrinology and Diabetes Department in India, confirmed that physical exercises not only help control blood glucose levels but also enhance overall health and well-being, reducing the risk of diabetes-related complications. He emphasized the necessity of exercise for individuals with diabetes, as it helps improve insulin sensitivity, lower blood sugar levels, and maintain a healthy weight. He also noted that the types of exercise that diabetic patients should include in their daily routines comprise brisk walking or running, strength training, and balance exercises.
**Exercises for Diabetes Management:**
1. **Aerobic Exercises:** Engaging in aerobic activities for at least 30 minutes, such as brisk walking, cycling, or swimming, is highly beneficial for individuals with diabetes. These exercises improve insulin sensitivity, lower blood sugar levels, and reduce the risk of diabetes-related complications.
2. **Resistance Training:** Performing strength training for a minimum of 15 minutes is essential in managing diabetes. It helps increase muscle mass, enhance insulin sensitivity, and improve glucose control. Strength exercises include weightlifting, resistance band workouts, and bodyweight workouts such as push-ups and squats.
3. **Balance and Flexibility Exercises:** Daily balance exercises for at least 15 minutes, such as standing on one leg, walking heel-to-toe, and mind-body practices like yoga, are vital for diabetic patients.
4. **Gravity-Resistant Exercises:** Gravity-resistant activities, such as swimming and climbing stairs, are extremely beneficial for diabetics. These low-impact exercises reduce stress on joints, help regulate blood sugar levels, enhance cardiovascular health, and improve muscle strength, thereby diminishing the risks of related diseases.
In conclusion, it is evident that simple physical exercises can significantly mitigate the progression of this serious disease and its impacts on our health.
