It is often challenging to balance work, family life, and health, and it is no different for working women with diabetes. A sedentary life, stress, and irregular meal habits can complicate maintaining a stable blood glucose level. However, a proper exercise regimen can increase insulin sensitivity, gain energy, and feel better overall. The secret is to select exercises that can be added to your hectic lifestyle and yield maximum benefits.
Best Exercises for Working Women with Diabetes
1. Walking
Walking is one of the easiest and most effective exercises for managing diabetes. Brisk walking for 30 minutes can lower blood sugar, enhance cardiovascular health, and reduce stress. None of this requires any equipment or gym membership, just good shoes and some self-control. Pay attention to the following:
- Taking short walks during work breaks
- Taking the stairs rather than the elevator
- Brisk walking after eating to stabilise blood suga
2. Yoga
Stress is a major cause of blood sugar spikes, and yoga is a great antidote. Some yoga poses enhance blood flow, improve digestion, and reduce stress. Best yoga poses for diabetes:
- Downward dog for better circulation
- Seated forward bend for improved digestion
- Bridge pose for stress reduction
Also Read: Addressing India's Diabetes Dilemma: Never Too Early To Test But May Be Too Late To Treat
3. Strength Training
Strength training builds lean muscle, which makes muscles more sensitive to insulin. Strength training also supports weight control and bone health, two critical issues for diabetic women. Here are some effective strength exercises:
- Resistance band exercises
- Bodyweight squats and lunges
- Dumbbell bicep curls and shoulder presses
4. High-Intensity Interval Training (HIIT)
For women with tight schedules, HIIT is an excellent choice. It consists of short intervals of high-intensity exercise with brief periods of recovery in between, making it very efficient at burning calories and enhancing insulin sensitivity. Focus on:
- Keeping your workouts 15-20 minutes long
- Switching between strength and cardio exercises
- Being mindful of your body's needs and not overdoing it
5. Swimming
Swimming is an effective exercise for women with joint or mobility problems. It is a full-body exercise that does not stress the joints, so it is perfect for diabetes control. Focus on:
- Spend 30 minutes swimming at a moderate pace
- Experimenting with water aerobics for some variety
- Drinking plenty of water even in the pool
Also Read: Diabetes In Your 30s? Risky Habits Affecting Young Indians And Essential Prevention Tips For Gen Z
6. Cycling
Cycling is an excellent method for increasing cardiovascular health and endurance. It can be done outdoors or on a stationary bike, making it easy to fit into a busy schedule. Focus on:
- Cycling for at least 20-30 minutes a few times a week
- Using a stationary bike while working or watching TV
- Maintaining a steady but comfortable pace
Key Takeaways for Working Women with Diabetes
- Target a minimum of 150 minutes of moderate exercise every week.
- Mixing exercises avoids boredom and provides overall fitness.
- Avoid exercising too much and modify workouts according to energy levels.
- Exercise with proper nutrition helps manage diabetes effectively.
[Disclaimer: This article contains information for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]