If you have type 2 diabetes, going to the gym every day can help you keep your weight and blood sugar in check. It may also help lower your risk of heart attack and stroke, make your health and well-being better overall.




When people who already have prediabetes work out, they can also avoid getting diabetes. The American Diabetes Association (ADA) says that people with diabetes should do at least 150 minutes of physical exercise 4 times a week.



Working out has benefits that don't just help you lose weight. Though, sticking to an exercise plan is important if you want to see results that last.



Want to start working out but don't usually? Talk to your doctor first to make sure there aren't any rules or steps you need to follow. It's always smart to go slowly and get to where you want to be.



Not sure how to begin? These 10 exercises can help you get in shape.











1. Walking







To get moving, you don't need to join a gym or buy expensive exercise gear.



You can begin right away if you have safe shoes and a place to walk. This is so true. All you need to do to reach your physical fitness goal is a short 30-minute walk five days a week.



A review from 2021 says that walking can help people with type 2 diabetes lower their HbA1c, body mass index, and blood pressure.







2. Cycling







A lot of people with type 2 diabetes also have arthritis. Many of the things that put you at risk for both diseases are the same, like being overweight.



People with type 2 diabetes may also have joint pain from diabetic neuropathy, a disease that hurts nerves.



If your lower joints hurt, you might want to do low-impact movements. Cycling is one way to get in shape that is easy on the joints and still helps you reach your fitness goals.







3. Swimming







Moving around in the water is another good way to work out your joints. There are many water games that are good for your heart, lungs, and muscles without putting too much stress on your joints.



A study from 2017 found that working out in the water can help lower blood sugar just like working out on land.







4. Team sports







If you have trouble getting yourself to work out, joining an outdoor sports team might help. The promise you make to your friends and the chance to hang out with them might push you to show up every week.



There are lots of fun games that can help you get in shape. You could do things like play soccer, baseball, basketball, tennis with a partner, or ultimate frisbee.







5. Aerobic dance







Making plans to take an aerobic dance or other fitness class is another way to help you reach your fitness goals. In order to give you an idea, Zumba is a short workout that combines dance and aerobics.



A study from 2015 found that women with type 2 diabetes were more motivated to work out after 16 weeks of Zumba classes. Plus, the people who did it lost weight and got better at aerobics.







6. Weightlifting







Your muscles get bigger when you lift weights and do other workouts that help them grow. Every day, this can help you burn more calories. The ADA says that building muscle may also help you keep your blood sugar in check.



As part of your weekly workouts, you can lift weights with weight tools, free weights, or even heavy items from around the house, like water bottles or canned goods.



You could take a weightlifting class or talk to a professional fitness teacher to learn how to safely and effectively lift weights.







7. Resistance band exercises



It's not just weights that can help you get stronger. You can also do a lot of different kinds of workouts with resistance bands.



Read a book, take a class with resistance bands, or watch a video of workouts with resistance bands to learn how to use them in your own workouts.



As well as making you stronger, a study from 2018 says that working out with resistance bands may help you control your blood sugar in small ways.







8. Calisthenics







Your own body weight makes your muscles stronger when you work them out. Some popular calisthenics moves are push-ups, pull-ups, squats, lunges, and abdominal crunches.



There are several ways to work out your body's main muscle groups. You can use weights, resistance bands, or your own body weight.



They say that between strength training workouts, you should take a day off from activities that build muscle so that your body has time to heal.



9. Pilates







People all over the world do Pilates to get in shape. It helps you keep your balance, get stronger in your core, and coordinate your moves. It may also help better control blood sugar, according to a study done in 2020 on older women with type 2 diabetes.



You could go to a nearby gym or school and take a Pilates class. There are also a lot of books and movies that can teach you.







Exercise safety



You should always talk to your doctor before starting a new workout plan. If you work out, make sure you drink enough water before, during, and after.



You should also keep a close eye on your blood sugar to make sure it stays in the right range.