Exercise is important for general well-being, but it’s even more important for individuals with type-1 or type-2 diabetes. Not only it helps in regulating blood sugar levels, but also reduces the risk of nerve damage and heart disease.
While you can always join the local gym for the purpose, home workouts such as CrossFit training are just as effective for managing diabetes. Working out at home also gives you the advantage of being regular, because cold weather can restrict you from going to the gym.
CrossFit exercises can be an ideal option because they require minimal equipment, and you can even skip the equipment altogether. However, if you’re just starting out, this form of exercise can be challenging. It is therefore important to monitor blood sugar level before and after exercise. Fortunately, continuous glucose monitoring systems are readily available for home use. Through frequently monitoring your blood sugar, you’ll find out how your body is responding to exercise, and whether you can switch to advanced level CrossFit exercises later.
Pennington Biomedical Research Center’s preventive medicine director Tim Church hints that even a little bit of exercise can make a huge difference for individuals with diabetes. Exercise also leads to reduction in fat accumulated around the heart, in the abdomen and the liver of diabetics even if no diet changes are made. The following are moderate CrossFit exercises to get started with
Squats are going to play a key role in defining your lower back. The proper way to squat is to extend the aims straight (in the air or at front), keep the feet shoulder width or a little bit more apart and go down like you’re sitting on a chair.
It’s one of those functional exercises that goes back to the hunter-gatherer time and helps your body to efficiently perform real life activities. It involves many muscles in your back and legs, which will allow your blood to pump throughout various muscle groups.
Push-ups are a great way to target 3 muscle groups at the same time – shoulders, arms and chest. The proper way to do push-ups is to align the wrists and shoulders, extend the arms without locking the elbows and get down as low as possible.
When going back to normal position, get a full range of motion, even if it means dropping down on your knees. If you face difficulty in performing this exercise, feel free to extend arms a bit wide until you’re at ease. Push-ups increase circulation of body fluids and improve delivery of nutrition to all tissues, something which is quite important for diabetics.
Doing a deadlift is like performing an abdominal crunch, straight-arm pull down, leg curl and leg press, all at the same time. To perform this exercise, stand in a straight position hip-width apart, go down in a bending position with hips pushed back, assume that you’re picking up something, stand back and place the imaginary weight down again.
This exercise saves you from a slouched poster and internally rotated shoulders by strengthening related muscle groups. It is also causes a major anabolic response throughout the body which leads to major muscle growth. And just like squats, it’s a functional exercise that makes your body efficient in real-life scenarios.
You can perform all these exercises multiple times in a 30 to 40 minute session 3-4 times per week. Start without weights and gradually introduce them after your body gets used to the movements. Regularity is going to be the key to keep heart disease, blood pressure and other risks associated with diabetes at bay.