1. Walking
Walking is a low-impact activity that many people enjoy. Getting your steps in can improve your blood pressure, glucose, and cholesterol levels. And 30 minutes of brisk walking –– or about 100 steps a minute –– is a great way to meet the ADA’s recommendation for daily aerobic exercise.
2. Running
With proper training –– and your healthcare team’s approval –– you can work your way up from brisk walking to running. This faster-paced activity has been linked to a reduced risk of high blood pressure, high blood sugar, and high cholesterol.
3. Cycling
There’s a reason stationary bikes have become so popular. Regular bicycling can improve everything from your heart and lung health to your balance and posture. But you don’t need an expensive fitness bike to get started. You can grab an old bike and hit the outdoors or try a stationary bike at your local gym. Research shows that cycling can improve health outcomes for people who have diabetes.
4. High-intensity interval training
With high-intensity interval training (HIIT), you switch between short bouts of high-intensity activities and longer bouts of lower-intensity moves. You can add this to various exercises like running and cycling. If you have Type 2 diabetes, HIIT may decrease your fasting blood sugar.
5. Yoga
Yoga involves low-impact movement, meditation, and breathing. It can improve balance, flexibility, and strength. This is especially helpful for older people with Type 2 diabetes who might be at greater risk of falling. The practice may also help you manage your blood sugar and cholesterol levels.
6. Tai chi
Tai chi also combines low-impact moves, meditation, and breathing techniques. This ancient practice promotes better balance, range of motion, and overall well-being. Adding it to your fitness routine may lower your blood sugar.