This is how you can control your diabetes

Diabetes is a metabolic disorder which increases the glucose levels in the blood. It can lead to serious health problems like kidney failure, blindness, heart disease, stroke etc. Exercise is one of the most effective ways to prevent and control diabetes. Exercise helps in increasing glucose utilisation by cells, making insulin more efficient and thus helping to lose weight. But the good news is that you can manage your diabetes through regular exercise. Dr. Arun Kumar Singh, Endocrinologist, and Diabetologist on Lybrate, Delhi, says, “Do regular aerobic exercises in moderate intensity – like brisk walking, jogging, cycling, swimming, dancing -- for 30 to 60 minutes daily. You could also play casual sports like basketball, football, table tennis and badminton etc., at least 5 times a week.” He says that even day to day chores can help you stay healthy.“Incidental exercises, too, are very beneficial. Performing routine tasks such as using stairs, vacuuming, walking short distances, washing the car, playing with pets and children, or gardening can help improve your overall fitness.” However, if you suffer from heart disease, poor vision, and limited mobility then consult your doctor before starting any exercise regime. Dr. Minal Vohra, Medical Advisor, BeatO, Jaipur says that strength training is another method which helps control diabetes. “A gym environment may not be for everyone. Resistance exercises can be done two-three times a week even at home with the help of stretch bands, hand-held weights or just your own body weight. Some simple strength training techniques include lifting free weights, sit-ups, planks, squats and pushups.” Stretching too is an important part of the exercise, especially for those suffering from diabetes. It not only prevents muscle soreness and cramps but it helps in lowering stress, increasing flexibility, and cools down muscles after exercise.