Do you know stress can cause diabetes but physical activity reduces stress?
The chance of cardiovascular diseases is highly increased due to diabetes. We all know stress can cause diabetes. Actually, it enhances the level of diabetes. So how do we overcome our stress?
Even though you’re fully aware of the advantages of regular exercise for your health, you’re having trouble making the time. Take a deep breath! There’s good news on exercise and stress management.
Almost any sort of exercise, from aerobics to yoga, can help reduce stress. It’s still feasible to relieve stress even if you aren’t sporty or in great physical shape by doing a little exercise.
Table of contents
- Relation Between Stress & Diabetes: Know The Facts
- 9 Physical Exercises That Can Relief Stress & Help to Control Diabetes
- Bottom Line
Estimated reading time: 7 minutes
Relation Between Stress & Diabetes: Know The Facts
Stress alone doesn’t enhance diabetes. However, some research links stress to type 2 diabetes.
High amounts of stress hormones may impair insulin production by pancreatic insulin-producing cells. Diabetes management is a gradual process. It might be frustrating.
Glucose regulation might be hindered by stress. Your body’s stress hormones may directly impact your blood glucose levels. The fight-or-flight reaction is the term for this. When your hormone levels rise, so does the activity of your nerve cells.
Your body produces adrenaline and cortisol into your circulation during this response, which causes your heart rate and breathing rate to rise.
As a result, your muscles and limbs receive an influx of blood, enabling you to engage in combat.
9 Physical Exercises That Can Relief Stress & Help to Control Diabetes
People react differently to stress. Stress might affect your body’s physical reaction.
Stress raises blood glucose levels in type 2 diabetics. Type 1 diabetics’ responses vary. So, their blood glucose levels might rise or fall.
Stress can raise blood sugar. When unwell or injured, this happens. Diabetes types 1 and 2 are affected. Here are 9 physical activities that can relieve your stress:
1. High-Energy Activities
Aerobic activity, such as jogging, dancing, spinning, and in-line roller-skating, increases heart rate, which is beneficial.
Endorphins, a natural opiate, are released as your heart rate increases. It makes you joyful. Taking part in high-intensity exercises improves both your physical and emotional well-being.
Before beginning any high-intensity workouts, be sure to consult with your doctor.
Moving and still positions, or postures, are paired with deep breathing in yoga, a great stress-relieving activity. Yoga is a mind-body activity that may increase your body’s natural relaxation response and put you into equilibrium.
If you’re looking for stress reduction, stick to gentle yoga or yoga for beginners rather than the more popular “power yoga” programs. You can try Manduka PRO Yoga Mat from Amazon for performing yoga at home.
3. Tai Chi (Tai Chi Chuan)
It is similar to yoga in that the motions and breathing methods are done at one’s speed. Although the motions have martial arts roots, they are supposed to quiet the mind and train the body, making tai chi a good alternative for stress management.
According to current studies, this mind-body activity offers several health benefits: Even illnesses like heart failure, arthritis, and fibromyalgia can benefit from Tai chi’s bone-building and blood-pressure-lowering properties.
Once you’ve mastered the techniques, you may practice them anywhere and whenever you choose, making it an ideal hobby for individuals of all ages.
When it comes to stress relief, Pilates is a terrific option. The anaerobic (as opposed to aerobic) workout focuses on regulated movements and mat exercises named after its originator Joseph Pilates.
Plante adds that Pilates also helps tone your body, which improves your appearance and mental well-being. A Pilates studio or a gym can provide classes in Pilates, or you can utilize DVDs and home equipment to practice on your own.
5. Other Martial Arts
Learning and practicing a martial art may also be an excellent approach to relieving stress and anxiety. Numerous options are available, including Krav Maga, karate, judo, and tae kwon do.
In addition to keeping you physically fit, Martial arts can teach you self-discipline and help you feel more secure.
Kickboxing is an effective method of stress reduction. Controlled punching and kicking actions are executed with a high degree of discipline. Kickboxing is a great way to get a great exercise, but that’s only one of its many advantages.
Frequent kickboxing practice may achieve improved balance, flexibility, and coordination. It’s also a terrific method to blow off some steam—having the means to vent one’s frustrations may help alleviate tension.
You can buy an adult kickboxing kit from Amazon.
7. Sports Involving A Team
Play some tennis? Organizing a football, basketball, or soccer game with friends and family is one of the finest ways to integrate exercise into your calendar.
With team sports, you’re not only having fun with your friends and family but also working up a sweat and producing endorphins.
If you’re working out with a group of friends or coworkers, you’ll be more likely to push yourself to keep up with the pace.
8. Do What You Enjoy
It is possible to improve your health and reduce stress with exercise. Whatever you decide to do, be sure it’s something you like doing.
High-intensity exercises include running and dancing. Low-intensity exercises include gardening, weightlifting, and swimming.
Try a home yoga DVD, a stroll with the dog, or a body-weight workout.
9. Walk Before You Run
Gradually increase your degree of physical fitness. A new program’s initial excitement might lead to overexertion and even damage.
Most healthy individuals should acquire 150 minutes of moderate aerobic activity or 75 minutes of strenuous aerobic activity a week from the Department of Health and Human Services.
Running and biking are examples of intense aerobic activity, whereas brisk walking and swimming fall into the moderate category.
Always remember stress can cause diabetes. Relaxation and stress relief may be achieved through a variety of physical activities.
Through regular exercise, you can able to reduce your stress. And lower stress means controlled diabetes.
Besides exercise, you need to avoid processed meals. You can choose fresh foods like leafy greens, whole grains, and lean meats. Overeating carbohydrates can enhance your blood sugar level.