Exercises to lose belly fat: Living with diabetes makes weight management, especially around the belly, more than just a cosmetic issue. Central fat raises the risk of heart disease, high blood pressure and makes glucose control tougher. However, targeted movement can trim abdominal fat, boost overall health, and steady your blood sugar.
The good news is that you don’t need a gym membership or marathon workouts. Just a handful of smart, consistent exercises can make a real difference around your belly.
Also Read | How exercise helps control blood sugar levels naturally
Walking:
If you think walking is too basic to make a difference, think again. Walking is one of the safest, most effective exercises for people with diabetes. It helps burn calories, trim belly fat, and improve blood sugar control. Start with 15–20 minutes at a comfortable pace, then work up to 30–45 minutes, five days a week. Consistency beats intensity.
Cycling:
Cycling, outdoors or on a stationary bike, raises your heart rate without pounding your joints. It burns calories fast, strengthens the legs, and that added muscle helps lift your metabolism and support better glucose control. Start with 10–15 minutes at an effortless pace and build toward 30 minutes, 3–5 days a week.
Strength training:
Strength training isn’t just for bodybuilders; it works for people with diabetes, too. More muscle means a higher resting burn and better blood sugar control, since muscles store and use glucose more efficiently. Use light dumbbells, resistance bands, or your body weight. If you’re new, start slow, focus on proper form, and progress gradually to prevent injury.
Swimming:
Swimming is a great pick for people with diabetes, especially if you have joint pain. It works the whole body, boosts heart health and stamina, and burns calories while staying gentle on the hips, knees, and back. Start with 10–15 minutes of laps or water aerobics, then build up to 30–45 minutes, 3–4 times per week.
Yoga:
Yoga may not look like a high-intensity fat burner, but it can meaningfully help reduce belly fat, especially for people with diabetes. By lowering stress (and cortisol), it supports healthier fat distribution while improving flexibility, balance, and muscle tone. Start with gentle styles and practise 20–30 minutes a day or a few times a week.
Also Read | 5 daily habits to manage type 2 diabetes without a gym
You don’t need marathon gym sessions to slim your waist with diabetes. Mix walking, cycling, strength training, and yoga to burn calories, steady blood sugar, and boost overall health. Start small, stay consistent, and you’ll likely notice a change.
