Exercise for Diabetics: Yoga Postures to Keep Blood Sugar Levels in Check
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Exercise for Diabetics: Yoga Postures to Keep Blood Sugar Levels in Check

Diabetes is caused due to uncontrolled blood sugar levels, which can be associated with a host of complications. Excercise and yoga are very beneficial in regulating blood sugar levels and also helps keep diabetes under control. This article provides insights into the precautionary measures while undertaking excercises and yoga postures for diabetic patients

Diabetes mellitus is characterized by high levels of blood sugar due to insufficient production of the hormone insulin. Overtime, this medical condition can lead to kidney diseases, nerve damage resulting in neuropathies , cardiac disorders, vision loss due to formation of premature cataract and several other complications. Exercising regularly has been advocated by all health care experts to maintain normal blood sugar levels. Both, those having diabetes mellitus type 1 as well as type 2 can benefit from exercise.

Exercise for the Prevention and Treatment of Diabetes: Control Blood Sugar Naturally

Here are some facts on how exercise can help in prevention and treatment of diabetes,

  • Exercising helps you burn calories and helps you maintain of a ideal body weight, which is very important if you want to sustain normal blood sugar levels. People who burn 15000 kilojoules per week are half as liable to diabetes compared to those burning less than 2000 kilojoules per week.
  • Exercise lowers serum sugar levels and importantly, helps reduce the dose of insulin and oral hypoglycemic drugs.
  • Circulation of blood, particularly in the hands and legs gets a tremendous boost.
  • Exercise battles stress effectively; stress has been identified as a principal causal factor to the development and aggravation of diabetes mellitus.
  • Regular exercise helps decrease the peril of developing heart disease significantly.

Precautionary Measures for Diabetics While Exercising

While exercising can be considered beneficial, there are certain precautionary measures especially for individuals already suffering from diabetes,

  • Make sure that your shoes fit you very well and are suitable for the exercise routine that you propose to follow. Never walk bare feet. Be watchful for injuries to the toes; never disregard them.
  • Always start your exercise session with warm–ups.
  • Low-impact exercises such as walking, running, or jogging are recommended for diabetics. Do not lift heavy weights.
  • Progressively, little by little, increase the length of your exercise regime.
  • Ensure that you carry an identification card that states that you have diabetes. This makes sure that in case of an emergency you receive timely treatment.
  • Always carry biscuits or lozenges, in case you feel light-headed or dizzy.

Yoga and Pranayama to Manage Diabetes: Regulate Blood Sugar with Yoga Postures 

Yoga has a holistic approach that helps keep the mind and body fit. Several yoga asanas and pranayama techniques help sustain normal blood glucose levels. Samvritti pranayama or the Equal Breath for Diabetes is a unique technique to manage blood sugar levels naturally. Here are some tips on the technique, 

  • Sit comfortably in a chair or cross legged on the floor. Close your eyes and try to calm your senses.
  • Now, inhale slowly and count 5 as you inhale.
  • Hold the breath for the count of 2.
  • Exhale slowly and count 5.
  • Hold the breath for the count of 2; and start another cycle.
  • About 10 to 15 cycles of the Samvritti pranayama are recommended daily.
  • This technique helps regulate and modulate the way you breathe; it slows down the respiratory rate and characteristically helps you become peaceful and tranquil. Samvritti pranayama banishes stress successfully and thereby prevents excessive fluctuation in the blood sugar level.

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Comments (2)

Love your articles...always so informative and well-written. Thanks for sharing your knowledge in this field. Voted

Ranked #6 in Diabetes

Thank you for this article. I have been trying to find the best meditation technique that best suit my needs. I have discovered that controlled breathing indeed is very helpful, both for focusing concentration and for health purposes. As a diabetic, I certainly wish that daily meditation can help normalize my blood sugar. Thanks. Voted.