High blood sugar and the inability to control it lead to serious complications, as it can cause kidney failure and long-term nerve and retinopathy. Are you a diabetic? Are you looking for ways to lower blood sugar naturally?

If your answer to the questions is yes, then you are reading in the right place. In this article, we will present to you a set of exercises to lower and control blood sugar, as we at Farashti Magazine care about your physical fitness and provide your knowledge with a lot of information and everything related to the health of your body.

Introduction to High Blood Sugar

It is a disease in which it is difficult for the body to process sugar (glucose) or regulate its levels in the blood, leading to an increase in its levels, which causes serious complications to the patient’s health in the long term.

Exercises to Lower Blood Sugar Benefits

Before we get to know the names of exercises to lower blood sugar, we will read about their many valuable benefits and that they are indispensable for a diabetic patient. They are:

• Low blood sugar exercises help improve the body's response to insulin
• Reduces the risk of serious complications of diabetes
• Improved sleep and mood
• Blood sugar-lowering exercises help control your weight
• Exercise develops your muscles and helps strengthen them
• Low blood sugar exercises improve your oxygen levels and regulate your blood flow
• Exercise effectively regulates your blood sugar and helps you control your sugar levels
• Improves fat mass, blood pressure, and mineral density
• Reduces blood fats.
• Improves and reduces harmful cholesterol levels in the blood.
• Reduces the risk of heart disease and coronary artery disease
• Improves lifestyle and increases energy levels

Exercises to Lower Blood Sugar Mechanism of Action

The body creates glucose by breaking down all the food it consumes, and insulin helps glucose enter the body’s cells. In the case of diabetes, we develop insulin resistance, so exercise comes into play here, as it affects diabetes positively, as it reduces the accumulated glucose in the blood. It reduces insulin resistance, as training increases insulin sensitivity, strengthens the heart and lungs, and reduces heart disease by 40%.

Tips before Exercising to Lower Blood Sugar

Doctors and health care providers are advised to follow some tips and procedures before exercising, especially exercises to lower blood sugar, which are as follows:

• If you are a beginner, start with easy exercises such as walking, riding a bike, and climbing the stairs
• Eat a snack consisting of protein and carbohydrates, such as juice or fruit, before starting exercise to avoid low blood sugar
• Get enough water so you don't get dehydrated
• Exercise in a somewhat cool place and avoid exercising under the hot sun
• Eat more fiber and avoid foods high in sugar
• Consult your doctor before performing any exercise
• Stop exercising if you feel pain and consult your doctor or trainer.
• Pay attention to your feet, because neuropathy can limit their ability to perform exercises, so you must wear appropriate shoes for exercises.
• Start exercising gently and gently to avoid getting low blood sugar, and keep hydrocarbons on hand in case you get low blood sugar.
• Find activities that are appropriate for your condition
• Exercise for no less than 150 minutes per week. You can divide it into daily groups to make it easier to perform, and take rest days between days of exercise.

Exercises to Lower Blood Sugar

Muscles use glucose, i.e. blood sugar, as food for them when exercising, and this is what helps lower its levels in the blood. When doing exercises to lower blood sugar, you must practice each exercise for no less than one minute, or repeat the movements 50 times, then rest. Here we will mention some exercises to lower blood sugar. Blood sugar:

Warm-up exercises

Warm-up exercises are very important for everyone who wants to do various types of exercise, as they expand the blood vessels, increase the supply of oxygen to the muscles, raise the heart rate and reduce the pressure on it. These are some types of light warm-up exercises that are appropriate before performing blood sugar-lowering exercises:

• Jog in the same place for 5-10 minutes
• Punching for a minute or two
• Raise the right and left knee for a minute
• Squat lightly for a minute

Chair squat

It is one of the easy exercises, as squatting is a familiar movement that we do a lot during the day, such as getting in and out of the car, getting in and out of a chair, and many other daily activities. Squatting helps you strengthen the hips, thighs, and buttocks, so here is how to perform the squat exercise:

1. Stand in front of your chair with your legs shoulder-width apart
2. Bend your knees, move your hips back, and extend your arms straight ahead until you achieve balance.
3. Sit down slowly and as soon as you touch the chair, stand up again
4. To make the exercise easier, you can place your hands on your thighs to support them and it will become easier to push yourself to stand
5. Repeat the exercise 12 times.

Soleus pushup SPU

It is one of the exercises to lower blood sugar, as it raises your muscle metabolism for long hours, even if you are in a sitting position. Its goal is to shorten the calf muscle and activate the motor nerve cells in the foot.

Here is how to apply the exercise steps:

1. Sit down, put your feet on the floor, and relax your body muscles
2. Lift your heel and keep the front of your foot straight
3. Release your foot down when your heel reaches the top of its range of motion
4. Do the exercise for one minute or repeat the movements 50 times
5. Relax.

Jumping

It is one of the exercises to lower blood sugar. Although it does not put great pressure on the muscles, it contributes to the movement of the muscles of the entire body, and this increases the levels of oxygen reaching the muscles, and increases the heart rate, meaning it facilitates and supports blood circulation.

Repeat the exercise for a minute, then rest.

Mountain climbing exercise

It is one of the exercises to lower blood sugar. It strengthens the body’s muscles and fully integrates all its movements. It takes more effort than other exercises. Here are the steps to perform the mountain climbing exercise:

1. Get into a push-up position
2. Move as if you were climbing a mountain
3. Do the exercise for one minute or repeat the movements 50 times
4. Relax.

Ball tap

This exercise is easy and useful, as it improves the heart muscle and achieves balance and stability. Let us learn together the steps to perform the exercise:

1. Sit on a chair and bring a small ball or any thick book or anything that can replace them and place it on the floor in front of you.
2. Keep your back straight and your abdominal muscles pulled in. Try not to lean on the back of the chair
3. You can place your hands behind your head or skip this step
4. Raise your left foot and press it on the top of the ball
5. Lower your left foot and now repeat the exercise by pressing with your right foot
6. Repeat the exercise, switching between your feet, for 30 to 60 seconds

Push up to side plank

It is one of the exercises to lower blood sugar, as it strengthens the muscles of the upper part of your body, especially the muscles of your chest, shoulders, and triceps, and this is what contributes to lowering blood sugar. Here we list the steps for performing the exercise:

1. Sit on your side with all of you straight
2. Raise your body with your right hand
3. Keep your body completely level and do not let your buttocks touch the ground
4. Do the exercise for one minute or repeat the movements 50 times
5. Relax.

Full Body Sit-Up

This exercise focuses on moving the shoulder and back muscles and strengthening the heart muscle. It is easy and important, and here is how to perform it:

1. Lie on a yoga mat or carpet
2. Extend your arms up
3. Start by standing up and bending your chin and chest forward while inhaling until your hands touch your toes.
4. Keep your abdominal muscles tight and drawn in
5. Move back and lie down in the starting position
6. Repeat the exercise 8-10 times

Walking

It is one of the exercises to lower blood sugar. It is a low-impact exercise that is very beneficial for diabetics, and it significantly reduces your weight and the level of sugar in your blood.

Doctors and healthcare providers recommend walking for at least an hour or half an hour, 3 or 4 times a week.

Swimming

It is one of the best exercises to lower blood sugar, as it is a guaranteed way to control your blood sugar levels, contributes to resting your joints, and gives your heart, lungs, and muscles a complete workout.

Here are some types of swimming:

Breaststroke

It is one of the exercises to lower blood sugar. The practice time is half an hour, during which all the muscles in the body are moved. Here is how to perform it:

1. You should get into the water so that your chest touches the water, and your shoulders are parallel to the surface of the water.
2. You have to show part of your head above the water.
3. You have to remove your mouth from time to time to be able to breathe.
4. Hit the water with your arms and then pull them back so you can move forward.
5. Move your body up and down.
6. Kick the water with your legs.
7. Keep breathing while hitting the water with your arm.

Butterfly swimming

It is one of the exercises to lower blood sugar. Butterfly swimming is considered the best option for training the upper body and helps increase its flexibility. In this type of swimming, the body is moved like a butterfly, and it is difficult for beginners because it requires a certain physical strength. Here, my dear, is how to apply the movements. This swim:

1. Move your legs together like a dolphin kick.
2. Move your arms together to push the water back and down.
3. Move your torso like a worm as you move your body forward.
4. Bend your knees slightly and keep them together.
5. Start pushing down and back.
6. Hit the water with your arm with every two kicks.
7. Squeeze the water back with your hands (your palms should be facing outward when you press down).
8. Move your arms forward over the water to complete the stroke.
9. You should breathe out at the end of the arm stroke in this type of swimming.

Freestyle swimming

It is one of the exercises to lower blood sugar. It is the easy and common type that is suitable for all swimming practitioners, from beginners to professionals. They can swim long distances because it does not require a large effort of energy like other types of swimming, and it gives the body training for most of its parts, as it moves the muscles of the legs and arms. And the back, and it contributes to controlling blood sugar levels in the body. Here are the steps for practicing freestyle swimming:

1. Kick the water with your feet, move your arms forward and push the water.
2. Maintain breathing even though it is difficult (the head is in the water most of the time)
3. Hit the water with your legs and push it forward, alternating between them.
4. Bend your knee slightly, relax your knees and ankles, and move your arms in a windmill-like motion.
5. Pull your arms into the water with equal force.
6. Keep breathing as you raise your shoulder to one side.
7. Do not raise your head too high, as this will slow down your movement.
8. Take a breath out of the water, then exhale it by exhaling into the water.
9. Repeat turning your head to the other side at the beginning of your arm stroke.
    

Cycling

It is one of the exercises to lower blood sugar, as it strengthens the heart, increases its heart rate, improves oxygen access to all parts of the body, burns calories and lowers blood sugar levels without harming the joints of the knees and elbows.

Dancing

It is one of the gentle and beloved exercises, but it must be performed carefully and slowly. It moves all the muscles of the body, including the hips, and supports them and contributes to weight loss. It strengthens the heart, raises its heart rate, improves balance, and raises morale. You can perform it with a partner so that you do not feel bored. It has types: Zumba, regular dancing, and tango. .

Stair climbing exercise

It is one of the easiest and best exercises to lower blood sugar, as it contributes to burning calories quickly, and strengthens and supports the heart and lungs. Madam, you can go up and down the stairs for no less than 3 minutes to get rid of excess sugar in your blood.

Weight lifting exercise

It is one of the exercises to lower blood sugar, as it helps control the sugar levels in your blood, contributes to building muscle mass in your body, and burns calories quickly and efficiently. You, Madam, must practice weight lifting two to three times a week to ensure the benefit and strengthen your muscles and grow your bones.

Pilates exercises

It is one of the exercises to lower blood sugar, and it has become very popular in our time because of its great benefits for women who suffer from diabetes. It is one of the strength exercises that focuses on all parts of the body, such as the abdominal muscles and the lower back. We will mention to you some of the Pilates exercises:

The scissors

It is an exercise to lower blood sugar and follows Pilates exercises. Here are the steps to apply the exercise:

1. Extend your legs as much as possible
2. Place it at a 90 degree angle
3. Hug one leg and extend the other
4. Repeat the same thing with the other, switching both ends
5. Repeat the exercise 12 times
6. Try to do this exercise on a smooth surface, then you will not experience back pain.

Fat loss exercise

It is one of the exercises to lower blood sugar, and it is also called the bra exercise, as you have to move the arms together, and here is how to perform the exercise:

1. Use a rubber band
2. Open your arms
3. Move them to move the entire chest area.

Shoulders exercise

It is one of the exercises to lower blood sugar and is considered a Pilates exercise. This exercise aims to move the triceps muscle with the arms. These are the steps of the exercise:

1. Stand up straight with your feet shoulder-width apart
2. Clap your arms back and forth quickly
3. Press back, pushing away and behind your body
    

Strength training

It is one of the exercises to lower blood sugar, and doctors advise performing it with caution and focusing on practicing it safely and following steps and procedures to maintain safety. If you are new to it or have not practiced it for a long time, you should start with light weights gradually.

Weight lifting exercise may cause mild pain, which is normal, but it is not normal for it to cause significant pain and constant discomfort. In this case, you should consult your trainer or doctor.

Here is how to perform a weightlifting exercise:

1. Start with light warm-up exercises for at least 5 to 10 minutes, such as walking in place.
2. Perform each exercise for one set without using weights if you are new and doing it for the first time
3. Choose the weight you will carry according to your physical fitness and the goals you want to reach.
4. Consult your trainer before increasing weights.
5. Add a set of exercises each week until you have three sets of each exercise, taking a 30-second break after each set.
6. Exercise on two non-consecutive days a week
7. Take additional rest days if you feel pain as needed and after consulting your trainer.

Exercise to Lower Blood Sugar Risks

Exercises to lower blood sugar are considered a double-edged sword, as we must monitor blood sugar before and after performing exercises for fear of it falling below its normal levels, which are estimated at 100 mg per deciliter. Diabetes may also cause osteoporosis, heart disease, or high blood pressure, and this This makes random exercise dangerous to the patient’s health.

The diagnosis of diabetes may be a shock to some, and living with it can be very difficult, but as we have seen in this article, it can be controlled by following blood sugar-lowering exercises and following a diet prescribed by the doctor, in addition to some blood sugar-lowering medications.

If you suffer from diabetes, quickly consult your doctor or caregiver to evaluate your condition, set a safe exercise and nutritional schedule for you, and follow it exactly to achieve the maximum benefit from your treatment plan.

Thus, we have learned about exercises to lower blood sugar. We hope that you have benefited and learned how to perform the exercises. We advise you, Madam, to follow everything mentioned previously to achieve your goal and ensure your health by improving your lifestyle.

For more information and articles about fitness, do not hesitate to follow Farashati magazine or follow Sarah’s Pop Fit programs and challenges via YouTube videos.

Frequently Asked Questions about Lowering Blood Sugar Exercises

How does exercise affect blood sugar?
Hypoglycemic exercise lowers blood glucose and reduces insulin resistance

What are the benefits of exercises to lower blood sugar for diabetics?
Low blood sugar exercises help control your weight, develop your muscles, improve your oxygen levels, regulate your blood flow, improve fat mass, blood pressure and mineral density, and reduce blood fats.

Can a pregnant woman with high blood sugar exercise?
Each pregnancy is different, and gestational diabetes may carry greater risks for a pregnant woman than for a normal woman. We advise her to consult her doctor to evaluate her condition and advise her to perform certain exercises.

How do I know if I have low blood sugar after exercising?
You may feel extremely tired or dizzy, dizzy, and have difficulty concentrating after exercising. You must check your blood sugar levels and ensure that they are not less than 100 mg per deciliter.

Can type 2 diabetes be treated with exercise and a specific diet?
Yes, this is possible, so consult your doctor and caregiver to evaluate your condition and advise you on a specific exercise schedule and diet.

What are the best exercises for people with high blood sugar?
Walking, swimming and jumping.

Written by: Haidy Soliman

Sources:

Verywell health

verywellfit

Everyday health

Healthline