Walking: you can go for a brisk 30-minute walk 5 days per week. According to a 2021 research review, walking can help people with type 2 diabetes lower their blood pressure, HbA1c levels, and body mass index.

Cycling: Diabetic neuropathy, a condition that causes nerve damage, can also cause joint pain in people with type 2 diabetes. If you have joint pain, consider choosing low impact activities. Cycling can help you meet your fitness goals while minimizing strain on your joints.

Swimming: Aquatic activities provide another low impact exercise option. For example, swimming, water aerobics, aqua jogging, and other aquatic activities can give your heart, lungs, and muscles a workout while putting little stress on your joints. A 2020 study found that water-based exercise helped people with type 2 diabetes improve fitness levels, overall strength, and vascular function

Weightlifting: Weightlifting and other strengthening activities help build your muscle mass, which can increase the number of calories you burn each day. Strength training may also help improve your blood sugar management, according to the ADA.

If you want to incorporate weightlifting into your weekly exercise routine, you can use weight machines, free weights, or even heavy household objects, such as canned goods or water bottles. To learn how to lift weights safely and effectively, consider joining a weightlifting class or asking a professional fitness trainer for guidance.

Yoga: According to the ADA, yoga can help people with type 2 diabetes manage their blood sugar, blood pressure, and weight. It might also help lower stress, improve the quality of your sleep, and boost your mood.

If you’re interested in trying yoga, you can join a Yoga class at Gunze Sports Japan. A trained professional can help you learn how to move from one pose to another, using the proper posture and breathing technique.

Source: https://www.healthline.com/health/type-2-diabetes/top-exercises