{"id":3251,"date":"2018-12-25T15:33:23","date_gmt":"2018-12-25T10:03:23","guid":{"rendered":"https:\/\/www.beatoapp.com\/blog\/?p=3251"},"modified":"2024-01-29T14:55:14","modified_gmt":"2024-01-29T09:25:14","slug":"practise-these-5-exercises-for-diabetes-at-home","status":"publish","type":"post","link":"https:\/\/www.beatoapp.com\/blog\/practise-these-5-exercises-for-diabetes-at-home\/","title":{"rendered":"Practise These 5 Exercises for Diabetes At Home"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.beatoapp.com\/blog\/practise-these-5-exercises-for-diabetes-at-home\/#Importance_of_Exercises_for_Diabetes_Patients\" title=\"Importance of Exercises for Diabetes Patients?\">Importance of Exercises for Diabetes Patients?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.beatoapp.com\/blog\/practise-these-5-exercises-for-diabetes-at-home\/#Here_are_5_Exercises_for_Diabetes_You_Should_Try_At_Home\" title=\"Here are 5 Exercises for Diabetes You Should Try At Home\">Here are 5 Exercises for Diabetes You Should Try At Home<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.beatoapp.com\/blog\/practise-these-5-exercises-for-diabetes-at-home\/#Squats\" title=\"Squats\">Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.beatoapp.com\/blog\/practise-these-5-exercises-for-diabetes-at-home\/#Yoga\" title=\"Yoga\u00a0\">Yoga\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.beatoapp.com\/blog\/practise-these-5-exercises-for-diabetes-at-home\/#Press_up\" title=\"Press up\u00a0\">Press up\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.beatoapp.com\/blog\/practise-these-5-exercises-for-diabetes-at-home\/#Planks\" title=\"Planks\">Planks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.beatoapp.com\/blog\/practise-these-5-exercises-for-diabetes-at-home\/#Dance\" title=\"Dance\">Dance<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you are someone shying away from exercise thinking you\u2019ll have to hit the gym, then worry no more! Now, you can practise exercises for diabetes at home.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you have diabetes, your daily routine should include at least 30 minutes worth of exercise. It helps reduce extra weight and maintains sugar levels by making your cells more sensitive to the effects of insulin.\u00a0<\/span><span style=\"font-weight: 400;\">It is not easy to get to the gym every day, but fortunately, there are ways to still do them without buying an expensive gym membership or spending hours on the treadmill. In fact, you can reap the benefits without leaving the comfort of your own home.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<a href=\"https:\/\/beatoapp.com\/\/lps\/inapp-beato-paid-coach-consult-web?id=2400330&#038;campaignid=2400330&#038;source=2400330&#038;utm_content=%2Fblog%2Fwp-json%2Fwp%2Fv2%2Fposts%2F3251\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"300\" src=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2024\/01\/Blog-banner-1.png\" class=\" wp-post-image\" alt=\"\" srcset=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2024\/01\/Blog-banner-1.png 1024w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2024\/01\/Blog-banner-1-300x88.png 300w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2024\/01\/Blog-banner-1-768x225.png 768w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2024\/01\/Blog-banner-1-420x123.png 420w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2024\/01\/Blog-banner-1-840x246.png 840w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2024\/01\/Blog-banner-1-150x44.png 150w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">To achieve the most out of your workout routine, aim for a full-body exercise. Since the muscles in the legs and arms are the primary source to uptake glucose, working out makes these muscles more efficient in using glucose as fuel.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Importance_of_Exercises_for_Diabetes_Patients\"><\/span><b>Importance of Exercises for Diabetes Patients?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercising helps the body in using <\/span><b>insulin<\/b><span style=\"font-weight: 400;\"> by increasing insulin sensitivity in cells.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your <\/span><b>blood pressure<\/b><span style=\"font-weight: 400;\"> remains under control, which is important to avoid further complications.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decreases the risk of <\/span><b>heart disease<\/b><span style=\"font-weight: 400;\"> by improving cholesterol levels in the body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Helps in <\/span><b>weight management<\/b><span style=\"font-weight: 400;\"> and keeps the weight off if you regularly exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercise releases endorphins, also known as happy hormones. Hence, being active is proven to reduce <\/span><b>stress levels<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increases <\/span><b>sleep quality.<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burns off <\/span><b>extra glucose <\/b><span style=\"font-weight: 400;\">present in the bloodstream.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lessens the risk of complications like <\/span><b>kidney disease, stroke<\/b><span style=\"font-weight: 400;\">, etc.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Here_are_5_Exercises_for_Diabetes_You_Should_Try_At_Home\"><\/span><b>Here are 5 Exercises for Diabetes You Should Try At Home<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-8559 size-full\" src=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2018\/12\/shutterstock_1418433086.jpg\" alt=\"squats, exercises for diabetes\" width=\"600\" height=\"335\" srcset=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2018\/12\/shutterstock_1418433086.jpg 600w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2018\/12\/shutterstock_1418433086-300x168.jpg 300w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2018\/12\/shutterstock_1418433086-420x235.jpg 420w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Squats\"><\/span><b>Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">They not only make you look amazing. They also strengthen almost every muscle in your lower body, including your thighs, core, calves, glutes, hamstrings, and abs. However, the primary focus of squats is to build strength into the butt muscles. These large muscles suck up lots of glucose from the bloodstream. If you regularly work these large muscle fibers, it will increase your insulin sensitivity.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-8560\" src=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2018\/12\/shutterstock_1902905062.jpg\" alt=\"yoga\" width=\"600\" height=\"335\" srcset=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2018\/12\/shutterstock_1902905062.jpg 600w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2018\/12\/shutterstock_1902905062-300x168.jpg 300w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2018\/12\/shutterstock_1902905062-420x235.jpg 420w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Yoga\"><\/span><b>Yoga\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yoga works with the energy in the body (the science of <\/span><b>pranayama, meaning &#8220;energy-control&#8221;<\/b><span style=\"font-weight: 400;\">). Yoga helps still the mind and attain awareness of your inner self. It is well known that regular yoga practise can help reduce stress levels, enhance mobility,<\/span> <span style=\"font-weight: 400;\">lower blood pressure and improve overall well-being. Moreover, certain yoga asanas can help activate the pancreas, the organ responsible for producing insulin.<\/span><\/p>\n<p><a href=\"https:\/\/www.beatoapp.com\/blog\/yoga-for-diabetes-best-asanas-poses-with-steps-for-you\/\">Read More: <em>Yoga for Diabetes: Best Asanas\/Poses With Steps For You<\/em><\/a><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-8561\" src=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2018\/12\/shutterstock_1606560259.jpg\" alt=\"press up\" width=\"600\" height=\"335\" srcset=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2018\/12\/shutterstock_1606560259.jpg 600w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2018\/12\/shutterstock_1606560259-300x168.jpg 300w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2018\/12\/shutterstock_1606560259-420x235.jpg 420w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Press_up\"><\/span><b>Press up\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This move uses multiple muscle groups for maximum growth and strengthens your shoulder joints. To do this: get down into a press-up position with your hands placed shoulder-width apart and back flat, so a straight line forms from your head to heels. Lower your body until your chest is an inch from the ground, then drive up by fully extending your arms. Repeat.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-8562\" src=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2018\/12\/shutterstock_1418433089.jpg\" alt=\"planks\" width=\"600\" height=\"335\" srcset=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2018\/12\/shutterstock_1418433089.jpg 600w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2018\/12\/shutterstock_1418433089-300x168.jpg 300w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2018\/12\/shutterstock_1418433089-420x235.jpg 420w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Planks\"><\/span><b>Planks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is one of the best exercises you can do for your core, i.e., abdominals and glutes, because it builds isometric strength to help sculpt your waistline. These muscles are responsible for stabilising the back and hip muscles. It helps increase stamina and serves you well in managing your blood sugar levels.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-8563\" src=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2018\/12\/shutterstock_1810355446.jpg\" alt=\"dance\" width=\"600\" height=\"335\" srcset=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2018\/12\/shutterstock_1810355446.jpg 600w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2018\/12\/shutterstock_1810355446-300x168.jpg 300w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2018\/12\/shutterstock_1810355446-420x235.jpg 420w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dance\"><\/span><b>Dance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is one of the easiest workouts. It requires no technique. There is no right or wrong. Just play a song you like and move your body in a dance routine. You can also do this with your family member with you for a lighthearted and fun session. Dancing is a great workout that helps raise good cholesterol and lower bad cholesterol.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.beatoapp.com\/blog\/say-yes-to-diabetes-care-plan-for-a-healthy-life\/\">Read More: <em>Say Yes to Diabetes Care Plan For a Healthy Life!<\/em><\/a><\/p>\n<p><span style=\"font-weight: 400;\">If you have not indulged yourself in physical activities in a while, meet with your doctor to identify what exercises you should take up first. Start slow if you are new to this, and then gradually increase the intensity and resistance with time. However, more importantly, choose an exercise routine that you enjoy so that it does not seem like a chore to you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more tips on living with diabetes, download the <\/span><a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.healtharx.beato&amp;referrer=utm_source%3Daarki%26utm_medium%3DBlog_Website_5Exercises%26utm_term%3DJAN_BLOG%26anid%3Daarki%26aclid%3D{click_id}%26cp1%3D{app_id}\">BeatO App<\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8230;<\/p>\n","protected":false},"author":11,"featured_media":8568,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[626],"tags":[6,7,85,54],"class_list":["post-3251","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-and-fitness","tag-diabetes","tag-diabetes-care","tag-glucometer","tag-healthcare"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/posts\/3251"}],"collection":[{"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/comments?post=3251"}],"version-history":[{"count":4,"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/posts\/3251\/revisions"}],"predecessor-version":[{"id":18884,"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/posts\/3251\/revisions\/18884"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/media\/8568"}],"wp:attachment":[{"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/media?parent=3251"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/categories?post=3251"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/tags?post=3251"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}