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10 sports for people with diabetes

People with type 2 diabetes who regularly walk, cycle, swim, do aerobics can control blood sugar and weight.

Exercise helps reduce the risk of heart attack and stroke, reduces symptoms in people with diabetes, and helps maintain physical and mental health. The American Diabetes Association (ADA) recommends that everyone get at least 150 minutes of moderate-intensity aerobic activity each week.

People with diabetes, you are sedentary and are considering playing sports, you should start planning your exercise and consult your doctor. Here are the following 10 sports to help people with diabetes achieve their fitness goals Healthline (America).


With just the right pair of sneakers and the right location, you can start walking right away. Equivalent to a goal of 150 minutes of activity when doing aerobics, people with diabetes can walk briskly for 30 minutes, 5 days a week.

Ride bicycle

According to a study from the NIH (USA), 1/2 of people with type 2 diabetes have arthritis, leading to an increased risk of obesity. If you have lower back pain, consider a low-impact exercise like cycling. Cycling can help you achieve your fitness goals and reduce overuse of your joints.

Play team sports

If you find it difficult to motivate yourself to be physically fit, you can participate in team sports. Having the opportunity to socialize with teammates makes it easier to maintain your exercise routine. Suitable team sports like basketball, soccer, doubles tennis or saucer.

Aerobic gymnastics (aerobic)

Participating in aerobics, dancing also positively supports physical activity in people with diabetes. For example, zumba is a sport that combines dance and fast-paced aerobic movements. A study on PubMed (USA) in 2015 showed that women with type 2 diabetes actively formed a habit of physical exercise after 16 weeks of participating in zumba class. Their fitness improved, their weight also decreased.


According to a 2015 study by the West Virginia University School of Public Health (USA), yoga can help people with type 2 diabetes control blood sugar, cholesterol levels, and weight. Practicing yoga also helps lower blood pressure, improve sleep quality and improve mood.

Practicing yoga is beneficial for the health of people with diabetes.  Photo: Freepik

Practicing yoga is beneficial for the health of people with diabetes. Image: Freepik

Weight training

Weight training and other strength-building activities help build muscle and burn calories. Resistance training can also improve blood sugar control.

Using weight machines, dumbbells, or exercising with heavy objects at home like water bottles are also suggested. You should consider taking a weightlifting class or getting guidance from a professional fitness trainer to participate safely and effectively.

Exercise with resistance bands

In addition to weightlifting, strengthening muscles with resistance bands helps people practice a variety of exercises. You can watch training videos with resistance bands, incorporated into exercises under the guidance of a qualified trainer. This sport also helps control blood sugar levels.

Volumes of Calisthenics

This is a sport that uses body weight to strengthen muscles. The exercises of this subject include push-ups, pull-ups, sit-ups, squats…

Practice Pilates

Pilates is a popular sport chosen by many people because it helps to increase overall strength and improve body balance. For older women with type-gau diabetes, this sport helps to significantly improve blood sugar levels.


Swimming, water aerobics, water jogging, and other water activities can help keep your heart, lungs, and muscles strong. Swimming is also less stressful on the joints of people with diabetes.

Diabetics should drink enough water before, during and after physical exercise. You should also talk to your doctor about your exercise regimen before you start, and monitor your blood sugar during exercise.

Mai Trinh
(According to Healthline)

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