Aerobic exercise, strength training, balance exercises, and yoga can help control diabetic neuropathy.
Diabetic neuropathy is nerve damage to cells in the body, usually in the feet and hands, caused by prolonged high blood sugar levels. Prolonged high blood sugar in people with diabetes causes a lack of blood flow and oxygen to distant, inaccessible nerves, causing further damage and cell death.
The following 4 exercises can reduce the risk of nerve damage, helping diabetics control the disease.
Aerobic exercise
According to the American Diabetes Association (ADA), aerobic exercise with gentle, low-impact movements that increase heart rate can help lower blood sugar and cholesterol levels and improve nerve health.
To increase blood flow to the nerves and prevent cuts, blisters, and injuries from taking longer to heal, people with diabetes should exercise and do gentle, low-impact activities such as swimming and cycling. Whatever exercise you choose, try to do it for at least 30 minutes at a time, 5 times a week.
Strength training exercises
Muscles, insulin, and blood vessel health are closely linked. Therefore, performing muscle strength training exercises helps increase blood flow to the limbs. When muscles work, they use glucose, helping to lower blood sugar levels. This reduces cell damage and controls diabetic neuropathy.
Strength training exercises you can do include: weight lifting, weightlifting, exercises to strengthen the legs, arms, shoulder muscles... According to the ADA, patients should do strength exercises at least twice a week, in addition to cardiovascular exercises.
Weight lifting can increase blood flow to nerves. Photo: Freepik
Balance exercises
Diabetic neuropathy damages nerve function and reduces sensation in the feet, increasing the risk of falling. According to research from Fudan University (China), people with diabetic neuropathy, especially the elderly, are 2-3 times more likely to fall than people without the disease. Balance exercises help train muscles and make nerve cells responsible for balance work properly. These include exercises such as standing on one leg, strength training exercises for the legs and feet. For example, doing one-legged exercises, holding onto a wall or a sturdy object to maintain balance, practicing walking on your toes in a straight line, planking....
Train body and mind
Mind-body exercises such as yoga, tai chi, active meditation... can help the nervous system. According to research from the University of Utah School of Medicine (USA), yoga is beneficial in controlling various neurological disorders, including diabetic neuropathy. Accordingly, yoga helps reduce stress levels, blood pressure and inflammation. All of which affect the progression of diabetic neuropathy. In addition, yoga can also affect heart rate and build muscle. Patients can exercise their muscles, then take a yoga class to reduce stress, relax and train the mind.
Mai Cat (According to Everyday Health )
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