This Little-Known Exercise Helps People With Diabetes

It’s important to keep your glucose levels in check as much as possible if you have diabetes, and this little-known exercise can help you do just that. It’s called the goblet squat, and it works by improving your flexibility and strengthening your leg muscles, both of which are important if you want to manage your condition well. Check out the infographic below to see how the goblet squat works, what it feels like, and how you can do it at home or in the gym! It may sound strange, but we promise you won’t regret trying this easy exercise!

Move your body every day

Studies show that people who regularly exercise have lower insulin resistance, a.k.a. less sugar in their blood, than those who don’t. Physical activity can also help you maintain your weight and reduce your risk of heart disease, another condition diabetes is associated with. So if you are diagnosed with type 2 diabetes and told to exercise more, consider it your doctor’s prescription for better health—and for better blood sugar control.

Know the risk factors for this disease

According to Mayo Clinic, risk factors for diabetes include a family history of diabetes, being overweight or obese, physical inactivity and certain ethnic backgrounds. In addition, blood sugar levels that are higher than normal but not high enough to be diagnosed as diabetes are also considered risk factors. Anyone with two or more of these risk factors should ask their doctor about being tested for diabetes.

Get enough sleep every night

If you’re not getting enough sleep, your body can become confused. If you routinely don’t get enough sleep, your body becomes accustomed to operating on a smaller amount of it—and not just when you’re asleep. Sleep is connected to hormone balance in your body, so if you aren’t sleeping well and a lack of hormones occurs during waking hours, then that disrupts how your body metabolizes food as well.

Eat a balanced diet

Studies have shown that people with diabetes who eat a balanced diet lower their blood sugar, cholesterol, and blood pressure. Eating a balanced diet can also help prevent heart disease. Foods to eat: Vegetables and fruits, whole grains (like brown rice), legumes (beans and lentils), lean meats, fish, low-fat dairy products. Foods to avoid: Solid fats like butter and fatty cuts of meat, sweets and sugary drinks. Substitute unhealthy foods with healthier alternatives when possible.

Consider supplementing with omega-3 fatty acids

There’s ample evidence that omega-3 fatty acids play a role in insulin sensitivity and reducing diabetes risk. A deficiency of these compounds can be linked to insulin resistance, according to a study published in Nutrition Journal. As far as supplementation goes, there are two main types: fish oil and krill oil. A 2011 study published in The American Journal of Clinical Nutrition found that fish oil supplements did not significantly reduce fasting blood glucose levels.

Work out regularly

If you have diabetes, exercise regularly. It improves blood sugar control and makes it easier to keep your weight under control. Resistance training is a particular favorite among diabetic men and women because it helps prevent age-related muscle loss. If you’re just starting an exercise program for diabetes, check with your doctor first.

Use a doctor approved exercise program

While there’s no quick fix for diabetes, research shows that exercise is one of your best bets for managing it. One in three people with type 2 diabetes don’t get enough physical activity to meet U.S. Department of Health and Human Services recommendations, according to a 2010 report by HHS and CDC researchers. Luckily, many health care providers and organizations like The Centers for Disease Control and Prevention (CDC) have designed excellent online resources to help you get started on an effective exercise program.

Check glucose levels daily while exercising

The best exercise for diabetes is one that both increases physical activity and manages glucose levels. Diabetes patients should check their glucose levels at least before and after exercise (some doctors will even recommend checking levels during exercise) to make sure they’re not dropping too low while sweating. Depending on your insulin regimen, you may also want to have some carbs on hand before hitting the gym or trail.