Why Pilates Is a Great Workout for People with Diabetes
If you have diabetes, staying active is one of the best things you can do for your health. Exercise helps control blood sugar, boost energy, and even improve your mood. One great workout to try is Pilates.
What Is Pilates?
Pilates is a form of exercise that focuses on strength, balance, and flexibility. It uses slow, controlled movements and breathing to help you build a strong core, which includes your abdomen, back, and hips. You can do Pilates on a mat or with special equipment.
Why Is Pilates Good for Diabetes?
Pilates has numerous benefits which, frankly, are good for everyone!
Blood Sugar Management
When you move your body, your muscles use sugar (glucose) for energy. This helps bring your blood sugar levels down and can even make insulin work better.
Stress Reduction
Stress can raise your blood sugar. Pilates includes breathing and focus, which helps calm your mind. Feeling relaxed is good for your body and your blood sugar.
Improved Circulation
Good blood flow is important for people with diabetes. Pilates can improve your circulation, especially in your legs and feet.
Gentle on the Joints
Some workouts are hard on your knees or back. Pilates is low-impact, which means it’s easier on your joints. You can still get strong without putting too much pressure on your body.
Better Balance and Posture
Diabetes can sometimes cause nerve damage that affects balance. Pilates helps you build a strong core, which can improve your posture and help you stay steady on your feet.
Tips for Doing Pilates with Diabetes
As with all exercise, following a few tips can help you get the most out of it.
Start Slow
If you’re new to Pilates, try a beginner class or follow an online video made for beginners.
Communicate with Your Instructor
If you’re taking a class, let the teacher know you have diabetes. They can help you adjust moves if needed.
Check Your Blood Sugar
Always check your blood sugar 15 minutes before and after your workout.
If is below 100 or lower, eat or drink 15 grams of fast acting carbohydrates to raise your blood glucose.
Examples of Fast Acting Carbohydrates
- 4 glucose tablets
- ½ cup or regular soda or juice
- 1 tbs of honey or regular sugar
Repeat steps every 15 minutes until your blood glucose is at least 100 mg/dL.
*Don’t exercise until your blood sugar is 100 mg/dL or higher*
Stay Hydrated
Drink plenty of water before, during, and after your session.
Stretch Your Exercise Goals!
Pilates is a safe and effective way to stay active when you have diabetes. It helps your body get stronger, keeps your blood sugar in check, and makes you feel more relaxed.
If you’re looking for a gentle but powerful workout, Pilates might be just what you need. A quick “pilates near me” Google search will get you on your way.
Author: Elidia Zaragoza, RN, CDCES | CCS Health
This site is for educational purposes only. Talk to your doctor or healthcare provider before making any decisions about your health.
