Staying Active with Type 2 Diabetes in Your 50s: Yoga, Pilates, and Other Workouts to Try at Home

When you have type 2 diabetes, regular exercise does more than keep you in shape. A daily workout can help lower your blood sugar and make your cells more sensitive to the effects of insulin. Becoming more active can also lower your A1C levelsStaying fit has many other benefits, too. Diabetes increases your risk of heart disease. Exercise can help you manage your weight, reduce levels of LDL (bad) cholesterol, and boost levels of HDL (good) cholesterol — all of which are good for your heart.

The American Diabetes Association (ADA) recommends that adults with diabetes get at least 150 minutes of moderate to vigorous aerobic exercise a week. Combine that with two to three sessions of weight training weeklyFor older adults, the ADA also suggests doing flexibility and balance exercises two to three times a weeBecoming more active doesn’t require an expensive gym membership. You don’t even have to leave your house. Here are some exercises you can try alkiWalking is one of the easiest aerobic exercises to do, and you don’t need any equipment — just your two feet. To ensure you’re getting the steps you need each day, take a 5- to 10-minute break from what you’re doing every 30 minutes and go for a walk outside or around your housAim to get in at least 30 minutes of walking or another aerobic exercise each daYou can walk in place, down the hall, up and down the stairs, or you can use a treadmill. Household chores that involve walking, like mopping or vacuuming, also count.

YoYoga is a 5,000-year-old practice that strengthens the body, improves flexibility, and calms the mind. It incorporates poses, stretching, and deep breathing. This practice has been investigated for a number of health conditions, including diaPracticing yoga regularly improves blood glucose control and helps prevent diabetes complications. Yoga also incorporates balance exercises, which can help you avoid a fall if you’re unsteady from diabetic nerve damage (neuropathy).

Some styles of yoga are safer than others for people with diabetes. Take a class or follow along with a video to learn how to do the poses correctly. Never push beyond your comfort level or to the point of pain. Be sure to move out of poses slowly to avoid sudden blood pressure dropsPilateThe Pilates method is named for Joseph Pilates, who created this exercise program in the 1920s. It consists of low impact exercises that strengthen the core muscles and improve balance and posture.

Small studies suggest that practicing Pilates for 12 weeks improves blood sugar controlTrusted Source and quality-of-life factors like fatigue and pain in women with type 2 diabetes. Some in-studio Pilates programs use special equipment, but you can do these exercises with nothing more than a mat in your own homeDaSpice up your aerobic routine by dancing. Pop in a ballet (or barre), Zumba, or another dance video, or download a workout from your favorite streaming service and follow along.

A 2015 study found that taking a Zumba class motivated women with type 2 diabetes to exercise more. They also lost weighBicycle or elliptical machiAn exercise bike or elliptical machine gives you an aerobic workout without putting stress on your joints. That’s important, considering that people with type 2 diabetes are more likely to develop osteoarthritis than those without diabetes. Some fitness machines offer classes to give you the gym experience at home.