What type of exercise should be done?
Activities should be safe depend on the condition of your heart, blood vessels, eyes, kidneys, feet, and nervous system.
Activities should be realistic for you and choose the ones you think you can do.
Allow yourself to get into a routine. Be flexible and don’t get discouraged.
A standard recommendation for diabetic patients, as for nondiabetic individuals, is that exercise includes a proper warm-up and cool-down period. A warm-up should consist of 5–10 min of aerobic activity (walking, cycling, etc.) at a low-intensity level. The warm-up session is to prepare the skeletal muscles, heart, and lungs for a progressive increase in exercise intensity. After a short warm-up, muscles should be gently stretched for another 5–10 min. Primarily, the muscles used during the active exercise session should be stretched, but warming up all muscle groups is optimal. The active warm-up can either take place before or after stretching. After the activity session, a cool-down should be structured similarly to the warm-up. The cool-down should last about 5–10 min and gradually bring the heart rate down to its pre-exercise level.
The diabetics should do aerobic exercises (like walking, running, swimming, cycling, gardening).
If your age is more, body is heavier and you have arthritis in your legs, you must walk slowly. The jogging will increase breathing and pain in legs. The cycling (on cycle without wheels) at home is better for you.
If you cannot walk or do cycling due to the arthritis, do exercise of other parts/joints at home.
The young and physically healthy people can play their favorite games like kabbadi, hockey, football, tennis etc. It is not necessary to join expensive health club. Many health clubs promise weight loss without diet control but they are not giving value for money to the patients.
High-resistance exercise using weights may be acceptable for young individuals with diabetes, but not for older individuals or those with long-standing diabetes. Moderate weight training programs that utilize light weights and high repetitions can be used for maintaining or enhancing upper body strength in nearly all patients with diabetes.