7 Exercises From Plus-Size Trainers Perfect for Any Body

Fitness can be intimidating. Scrolling through TikTok and Instagram, it’s easy to think that working out is exclusively for people with a certain body type and who can afford designer activewear. However, many trainers prove them wrong. Discover plus-size exercises from plus-size trainers who believe that fitness is for every single body. 1. Yoga for Lower Back Pain Back pain has various possible culprits. It can be caused by a bad sitting posture or even something unexpected, like psychological illnesses like depression or anxiety. If you experience this, yoga can be an excellent way to shake off the lower back pain. Even 10 minutes daily can do wonders for your body.  Yoga teacher Jessamyn Stanley explains fitness doesn’t have to be one-size-fits-all. As the author of “Yoke: My Yoga of Self-Acceptance” and “Every Body Yoga,” she believes that anyone could do yoga. She released this plus-size workout routine that’s easy to follow at home, featuring standing and sitting yoga poses that can help relieve lower back aches and pains. https://www.youtube.com/watch?v=wQXG4v6OM9E 2. Dance Workouts Dancing is proof that a workout can be fun and fulfilling. It’s a whole-body workout that helps boost heart health, balance and coordination. Dancing combines physical activity with the enjoyment of music, making it ideal for everyone. Plus, it makes exercise more accessible to people who have been living a sedentary lifestyle. It targets the following areas: Core Legs Arms  Glutes Back  You can follow any dance tutorial you wish online, but this hip-hop dance workout from Arianna Davis can help boost your confidence, especially if it’s your first time dancing. She takes it nice and slow, helping you to get it in the first time. https://www.youtube.com/watch?v=3ABcjO61RTM 3. Bedtime Stretches When talking about sleep remedies, many people gravitate toward the usual tea and essential oils. What many don’t know is that stretching can be as therapeutic, helping you drift off to sleep. Plus, it has the ability to help alleviate aches and pains. It also doesn’t have to be complicated, too. Dianne Bondy — an author and teacher on Yoga International — shows that plus-size exercises can be hassle-free. In her plus-size workout routine at home, she showed simple stretches that help signal your mind and body it’s time for bed. All of them can be performed on your bed, which is convenient if you don’t have a yoga mat yet. The stretching video only takes three minutes,  https://www.youtube.com/watch?v=QMHqs2Kog0c 4. Chair Workout Chair workouts are proof that exercising doesn’t have to be intimidating. It may sound counterintuitive, but sometimes all it takes is a chair to start your fitness journey. Chair workouts can help you stay active, whether you’re a plus-size individual, have mobility issues or are a beginner. And the best part? You can do it from the comfort of your home.  Fitness expert and founder of Big Fit Girl Louise Green introduced this beginner-friendly chair workout on her YouTube video. She’s a prominent social media figure who has been squashing fitness standards, such as the idea that women over 50 are out of their prime. Do this exercise before you start your day or if your body feels stiff from sitting down for hours in the afternoon. https://www.youtube.com/watch?v=bYMmPqMJtCc 5. Push-Ups Push-ups are one of those exercises that can intimidate a beginner, even more so for a plus-sized individual. The idea of lifting your body weight against gravity and engaging the whole body can be scary, but fitness influencer Isela Sanchez proves that even plus-size women can do it. On her Instagram post, she showed the various push-up variations you can do to master the military push-up, reminding her followers that consistency is key to mastering it. View this post on Instagram A post shared by Isela Sanchez (@fitwithisela) You can try the following push-up modifications: Knee Push-Up Start on all fours, with your hands placed a bit wider than shoulder-width apart. Your shoulders should be above your wrists. Place the top of your knees on the mat to protect your knee caps. Do push-ups by bending your elbows and lowering your chest to the mat. Keep your spine long. Push through the palms to lift your chest. Wall Push-Up Stand in front of a flat wall. Place both hands on the surface, with your feet shoulder-width apart. The farther your face is from the wall, the harder the exercise will be. Lean your chest forward so your weight is now on your palms. Engage your core, keep your spine straight and keep your feet flat on the floor. Slowly bend your elbows to move your body close to the wall. Your elbows must be close to your body or slightly flared out. Push through the palms to return to the starting position. 6. Walking Workout You’ve already heard it — walking is one of the easiest forms of exercise. It’s a gentle physical activity that also yields mental health benefits. In fact, it’s a natural way to release tension, making you feel happier after minutes of strolling. While walking is a simple and accessible form of exercise, many people still make excuses not to engage in it due to various reasons. It can be a lack of motivation or bad weather outside. Marra Bentley, a plus-size fitness trainer, shows how easy it is to engage in a walking workout from the comfort of your own home. In her beginner-friendly workout, she walks in place while performing low-impact movements, such as shadow punches. It’s a fun workout to do wherever you are. https://www.youtube.com/watch?v=xxLLOW7-57w 7. High Intensity Interval Training (HIIT) A HIIT exercise may not be on your mind when you think about inclusive workouts. It’s designed to temporarily put your body under stress to reap the health benefits afterward, such as increasing your metabolic rate and mood. Fitness vlogger Katrina Nichole has a 15-minute HIIT workout that requires no equipment and jumping, perfectly plus-size and beginner-friendly. Many people in the comments section noted their surprise about finishing the workout. Try it yourself. https://www.youtube.com/watch?v=oPJPYSWJbqE Try These Adaptable, Plus-Size Exercises Today These plus-size exercises are for everybody to try and have fun with. Remember, your goal is progress, consistency and self-acceptance. Your body is capable of many things that you often give it credit for. Start your fitness journey today and amaze yourself with what you can do.

Running a marathon is every runner’s dream. Crossing the finish line, with over 20 miles behind you, gives an incomparable, exhilarating joy. Whether you’re a novice or an experienced runner who’s itching to join a marathon, you may wonder what the ideal average marathon time is and how fast elite runners finish the long race.  Table of Contents: What Is a Marathon? What's the Average Marathon Time? What's the Fastest Marathon Time? What’s the Fastest Marathon Time in Seven Major Marathons? Factors That May Affect Your Marathon Finish Time More Marathon Questions What Is a Marathon? A marathon is a long-distance running event where participants must run around 26 miles to the finish line. From miles to km, that translates to 42.195 km. The first marathon took place in the first inaugural Modern Games in Athens in 1896.  The event happens on the road and the top three finishers in both men’s and women’s divisions are recognized with medals, awards and potentially prize money. Often called a podium finish, this is the ultimate dream for many runners. Yet for beginners and casual enthusiasts, finishing the marathon on time or beating their personal best (PB) is a feat worth celebrating. What’s the Average Marathon Time? According to RunRepeat, the average marathon finish time is 4 hours, 29 minutes and 53 seconds. To break down further, the average marathon time for men is 4 hours, 21 minutes and three seconds, while an average female runner completes a marathon in 4 hours, 48 minutes and 45 seconds.  Average marathon finish time4:29:53Average marathon finish time for men4:21:03Average marathon finish time for women4:48:45 The data also found that marathon runners are getting slower in general. However, this should not be considered negative. If anything, it only highlights the increasing popularity of marathons and the fact that runners of all experience levels are now lacing up. What’s the Fastest Marathon Time? The fastest marathon time recorded was 2:00:35, with a pace of 4:36. Kelvin Kiptum from Kenya completed it during the 2023 Chicago Marathon. The fastest female marathon runner is Ruth Chepngetich from Kenya, whose finish time was 2:09:56 during the 2024 Chicago Marathon. Note that these records were achieved in events that meet the requirements for world record eligibility.  What’s the Fastest Marathon Time in Seven Major Marathons? The Abbot World Marathon Majors are the most respected annual marathons, attracting the world’s best runners. It now consists of seven marathon races: Tokyo, London, Boston, Sydney, Chicago, Berlin and New York City. Each marathon has its own set of challenges. For instance, Berlin is known for being the easiest and fastest, with its flat roads, and 12 world records were set during this event. Here are the fastest course records in the major marathons: MarathonCourse RecordsBoston MarathonMen’s: 2:03:02 Geoffrey Mutai, KenyaWomen’s: 2:17:22 Sharon Lokedia, KenyaTokyo MarathonMen’s: 2:02:16 Benson Kipruto, KenyaWomen’s: Sutume Asefa Kebede, EthiopiaLondon MarathonMen’s: 2:01:25 Kelvin Kiptum, KenyaWomen’s: 2:15:25 Paula Radcliffe, United KingdomBerlin MarathonMen’s: 2:01:09 Eliud Kipchoge, KenyaWomen’s: 2:11:53 Tigist Assefa, EthiopiaChicago MarathonMen’s: 2:00:35 Kelvin Kiptum, KenyaWomen’s: 2:09:56 Ruth Chepngetich, KenyaNew York MarathonMen’s: 2:04:58 Tamira Tola, EthiopiaWomen’s: 2:22:31 Margaret Okayo, KenyaSydney MarathonMen’s: 2:06:18 Brimin Kipkorir, KenyaWomen’s: 2:21:41 Workenesh Edesa, Ethiopia Factors That May Affect Your Marathon Finish Time Mental fortitude is just as important as endurance when joining a marathon, and developing it requires preparation. Aside from these factors, there are other aspects that may affect your finish time. 1. Age It’s found that runners between the ages of 20 and 50 have the best marathon performance. By the time you reach 40 years of age, you slowly lose bone mass, which can affect your running. 2. Running Experience It’s expected that beginners take longer to complete a marathon than more elite runners. As you train and join more, you can beat your PR. You can use this marathon time calculator to compare your finish time with other runners. You can also see if you have an average pace based on your gender and age group. 3. Weather Temperature, wind speed, humidity and solar load can affect performance during endurance running events. Sweltering heat or cold weather can make you feel more exhausted than usual. 4. Course Flat terrain and elevations can impact your run time. Many elites acquire world records during the Chicago Marathon due to its flat terrain. This is an important factor that’s often overlooked, but it's essential to check the course to see if it fits your running capacity.  5. Training The amount of time and effort you spend on training can significantly impact your average pace. Working with a trainer, following a training plan based on your needs and investing in a good pair of shoes all contribute to your race success. Plus, they can help prevent running injuries, helping you feel more confident in every stride. More Marathon Questions Get to know more about the topic and the start times of the three leading marathon events in the world. 1. What Is a Good Marathon Time? It depends on your goals, experience and what you consider an ideal time for your personal goals. According to Running Level, a good finish time would be 3 hours, 48 minutes and 20 seconds. A good time for beginners ages 20 to 50 is around five and a half hours. 2. What Is a Good Half-Marathon Time? A half-marathon is a 21-kilometer-long race. From km to miles, it’s 13.1 miles. It’s usually completed around three and a half hours, but the final time will still depend on your experience and personal goals.  3. What Time Does the Boston Marathon Start? The start times are staggered for various divisions. The 1st wave starts at 10 a.m., while the last wave kicks off at 11:15 a.m. 4. What Time Does the Chicago Marathon Start? The start times are staggered for various divisions. Wave 1 starts at 7:30 a.m. and Wave 3 commences at 8:35 a.m. 5. What Time Does the NYC Marathon Start? The 2025 New York Marathon’s first wave starts at 8 a.m. on Sunday, November 2, 2025. Join a Marathon Remember — regardless of your goal, finishing a marathon is a respectable achievement in itself. It doesn’t matter if you don’t meet the world's average time, especially if it’s your first time. It’s okay to go five and even seven hours, as long as you never lose the drive to cross the finish line.

If you’re following TikTok fitness trends closely, chances are you’ve seen hybrid training. It’s often performed by well-rounded athletes and Hyrox participants. Even beginners who want to elevate their lifestyle can try this, too. Discover more about this modern fitness approach. What Is Hybrid Training? Hybrid training is exactly what it sounds like. It means training in more than one modality instead of dedicating all your fitness efforts to, say, cycling or weightlifting alone. It usually refers to strength and endurance training. If you know someone who is in a CrossFit community or in the military, they’re likely following a hybrid training program. Who Is It For? Hybrid fitness is ideal for the following groups: Beginners: This fitness approach introduces foundational endurance and strength in a balanced way. Intermediate fitness enthusiasts: Hybrid fitness is ideal if you want to overcome plateaus and add variety to your routine. Weight loss seekers: The combination of cardio and strength exercises can significantly help with weight loss. Athletes: Many athletes also follow this method for a more well-rounded workout routine. This is especially true for those who participate in Hyrox, a fitness competition that offers various workout challenges, including runs, Ski Erg, lunges, wall balls, sled pushes and pulls and burpee broad jumps. The Benefits of Hybrid Training Get these benefits when you adopt a hybrid approach. Boosts Your Fitness Progress Consistency is the key ingredient to progress. However, the repetitive nature of traditional exercises can be challenging for people with monotonous routines. Engaging in various exercises can make working out fun and more stimulating. You can overcome plateaus and achieve a better version of yourself. Decreased Risk of Injury Doing various exercises can help you prevent injuries. This is especially important if you’re an athlete. A single injury can stall your fitness progress and athletic performance, and investing time in strength-building techniques can help build stronger muscles and bones. A study found that mixing up your workout protocols leads to better strength and a lower risk of injuries. Improved Overall Fitness Aerobic, resistance, and anaerobic exercises are surefire solutions to improving overall health. Exercise is an effective stress reliever, and adding new activities to your fitness routine gives you a sense of accomplishment after finishing them. Saves You Time Hybrid training is ideal for beginners who want to maximize their time and effort. Through a combined approach, you can work on strengthening your muscles and boosting your endurance with less training time. Key Hybrid Training Techniques Now that you understand the benefits of hybrid fitness, it’s time to discover the key elements of a basic hybrid fitness program. Resistance training: This is a crucial part of any hybrid fitness plan. Include exercises that cause muscles to contract against resistance, whether it’s resistance bands, weights or your own body weight.  Endurance: Aerobic activities like swimming, running and cycling are examples of endurance activities. Functional fitness: Incorporate functional movements like squats, deadlifts and single-leg exercises to build overall strength and stability. If you’re joining a Hyrox competition, include sled pushes and burpees. Skill-specific work: This type of exercise focuses on drills that directly boost your skills for a particular activity. For instance, if your endurance exercise is running, this may mean speed training and plyometrics. How to Design a Workout Plan Without a workout plan, you risk overtraining and injuries, especially if you’re a beginner. Here are tips for creating a hybrid training program. 1. Know Your Goal Improving your deadlift and training for an ultramarathon isn’t hybrid training. The goal is to have a blended approach that will help you work toward a single goal. In order to do this, you must identify your strengths and weaknesses. Where do you naturally excel at? Where do you feel less proficient? You can use your insights to craft a solid program. 2. Separate Strength and Endurance Sessions If you’re a beginner, do strength and cardio exercises on alternate days. Separating these workouts can help your body focus and adapt to a certain routine before trying out another form of exercise. For example, schedule your 5k run on day one and high-intensity interval training (HIIT) on the next day. 3. Decide Training Frequency Know how often you want to train. Gradually build up to at least 150 minutes of cardio every week and strength training at least twice a week. Stick to a schedule to avoid overfatigue and make sure to include rest days to give your body time to recover. You can use a hybrid training app to keep you accountable. Be realistic about your training frequency — make sure to account for your personal time. 4. Consider Hiring a Trainer Hiring a fitness coach is a worthwhile investment, especially if you have to meet a specific goal at a certain time. Look for coaches who have relevant certifications and experience in your focus area. Hybrid Training Program Ideas Looking for hybrid training split ideas? Check out these sample programs. 1. Beginner-Friendly Program Now that you know your strengths and weaknesses, it’s time to create your training program. Select exercises and structure your workouts well. Here’s an example: Warm-up: Yoga can be an effective workout that can help improve your mindfulness and make you more engaged in your workouts. Strength: Try compound movements, such as squat with an overhead press. You can also use resistance bands to strengthen your muscles. Endurance: Running, high-intensity interval training (HIIT) and cycling are great ways to boost your endurance. Functional: These aim to mimic real-life movements, training your body to be better at daily tasks. Kettlebell swings or box jumps are great exercises. Flexibility: Dynamic stretching, climbing stairs and hill walking can help boost your flexibility. Rest: Incorporate short-term recovery, like cooldowns, and long-term recovery, like a whole day's rest. 2. 50/50 Split Focus This gives strength and endurance training equal training time. Here’s how it might look: Monday: Strength training Tuesday: Low-intensity cardio Wednesday: Strength training Thursday: Rest Friday: Strength training Saturday: Long slow distance or tempo run Try Hybrid Training Today You now know what it takes to start your hybrid fitness journey. What you only need to do is take action and try it. Soon enough, you’ll reap the rewards of your effort.

Have you ever sat down to relax with a snack, your favorite show or just a moment of quiet and immediately feel like you should be doing something else? If that’s you, you’re not lazy or unfocused. You might be caught in the trap of toxic productivity — a pressure-packed mindset that’s quietly stealing your free time and  replacing it with guilt.  What Is Toxic Productivity? Toxic productivity is the unrelenting pressure to be productive at all times — especially during moments meant for rest. It’s not about working hard when needed — it’s about feeling like you’re failing anytime you’re not doing something “useful.” It turns hobbies into hustle, weekends into catch-up sessions and free time barely exists.  This mindset is sneaky because it often looks like dedication. But underneath, it chips away at your peace and leaves you feeling exhausted, even when you’re technically “off the clock.” What Causes Toxic Productivity? Toxic productivity doesn't just show up out of nowhere. It’s something you’ve absorbed — bit by bit — from the world around you. And over time, those messages add up until you feel like you’re only valuable when you get stuff done. Here are some of the biggest culprits: Hustle Culture Society glorifies busyness leaving many people burnt out and struggling to balance all their obligations. You hear phrases like “rise and grind” and “you have the same 24 hours as Beyonce.” Social media is full of people waking up at 5 a.m., juggling three side hustles and running marathons for fun. That can make it feel like you’re not doing enough just by living your life.  Fear of Falling Behind There’s a pressure to keep up — whether it’s in your career, with your peers or even just keeping your house looking picture-perfect. It can feel like if you slow down, you’ll miss out, get left behind or disappoint someone. Tying Self-Worth to Achievement Maybe you grew up getting praised for your grades, your trophies or how “helpful” you were. So now, as an adult, you might still feel like you have to constantly achieve for others to see you as valuable. Rest doesn’t feel productive, so it doesn’t feel earned. Work-from-Home Blurred Lines With remote work, the boundaries between “on” and “off” have all but disappeared. When your laptop is always within reach, it’s easy to check emails at 9 p.m., finish that last task over dinner or “just do one quick thing” on a Saturday. Perfectionism If you feel like you always need to be improving, excelling or fixing something, rest can feel uncomfortable. Perfectionism convinces you that you’re never doing enough, even when you’re exhausted. This constant pressure can fuel self-doubt, leading to anxiety.  Guilt Some people were raised to believe that rest equals laziness. So, when you finally stop moving, guilt creeps in. You might hear that little voice telling you that you don’t deserve to relax until everything is done. But everything is never really done.  Signs You’re Caught in the Trap Toxic productivity isn’t always easy to spot — especially if you’ve been operating in “go mode” for years. It’s baked into hustle culture and rewarded in many workplaces. But there are red flags if you know where to look. Here are some signs you may be stuck in the cycle: You feel anxious when you’re not actively doing something. Even sitting down to eat or rest comes with a side of guilt or nervous energy. You can’t enjoy your free time. You may take breaks but your mind keeps drifting to your to-do list. You feel like you’re falling behind — even when you’re not. No matter how much you accomplish, it never feels like enough. You turn everything into a project. Hobbies become monetized, reading becomes research and cooking becomes content. You glorify being busy and feel uneasy when you’re not. Rest feels wasteful and you only feel valuable when you’re busy.  You avoid rest because it feels like weakness. You might even push through exhaustion, believing you’ll rest after you’ve done everything. But that moment never really comes. 5 Ways to Reclaim Your Free Time — Without Guilt Undoing years of a hustle culture mindset isn’t easy. But it is possible and you don’t need to throw away your planner or abandon your goals. The idea isn’t to stop being productive altogether — it’s to build a healthier relationship with how you spend your time. One where rest is just as important as getting things done. Here’s how you can start. 1. Redefine What Productivity Really Means Productivity doesn’t only mean cleaning, working, cooking or checking things off a list. It also means: Taking a mental health break Going for a walk without your phone Playing with your kids Cooking just because you love it Getting enough sleep 2. Put Free Time on Your Calendar Downtime is crucial for mental and physical recovery, whether you use it to catch up on sleep or simply enjoy non-activity. Don’t just hope you’ll find time to rest — make time. Block it off in your calendar like you would a meeting. Set a phone reminder if you need to. When the time comes, honor it. Sit, breathe, scroll guilt-free, binge a show, go outside — whatever feels good. 3. Pick a Time to Be Done for the Day Draw a line in the sand. Whether it’s 6 p.m. or 9 p.m., pick a time to stop working on everything. Not just your job, but housework, errands and planning. Let your brain and body know the day is over. You can pick things back up tomorrow.  4. Do Something Just for Fun Do something just because it brings you joy. Not because it helps your career, your finances or your future. Bake, play games, sit on the grass and rewatch your comfort show for the fifth time. You’re allowed to enjoy life for the sake of enjoyment.  5. Catch and Question the Guilt When It Shows Up You’ll still hear that inner voice sometimes. “You’re being lazy.” “You didn’t do enough today.” When it pops up, notice it. Then try saying something like: “Resting right now is what my body and mind need.” “Doing nothing is OK.” “I deserve breaks just like everyone else.” Give Yourself Permission to Just Be You don’t have to hustle every minute to prove your worth. You don’t have to fill every blank space on your calendar. And you definitely don’t need to feel bad for doing things that recharge your body and mind. Toxic productivity wants to keep you on a hamster wheel. But you get to choose a pace that leaves room for joy, rest and living your life on your terms. 

Diabetes is a much-misunderstood chronic health condition. For good reason, as doing the wrong things when living with diabetes can result in serious problems, including kidney disease, heart disease and even blindness. That said, having diabetes doesn’t mean you can’t live an active and everyday life, contrary to some common diabetes myths and misconceptions that constantly do the rounds.  The Difference Between Type 1 and Type 2 Diabetes Before going any further, it’s essential to understand that two types of diabetes exist and are different. Shattering a myth immediately — if you develop diabetes, you don’t automatically need insulin to live with it.  If you’re diagnosed with Type 1 diabetes, you will need insulin administration daily, but it is less common than Type 2 diabetes. It usually happens earlier in life, which is why it was previously known as “juvenile diabetes.” It develops when your body’s immune system attacks your pancreas, destroying the natural insulin-making cells. Logically, you’ll have to receive more insulin from somewhere for a healthy, fully functioning body. The other type is way more common, with over 95% of those with diabetes diagnosed with the Type 2 condition. Historically, it was known as “Adult Onset diabetes” as symptoms only developed later in life. With more children, teenagers and young adults carrying diabetic histories nowadays, coupled with higher levels of physical inactivity and obesity, earlier diagnoses are more common. These factors contribute to inefficient glucose and insulin use in your body, resulting in high blood sugar levels. You can control these levels without extra insulin. Now that you understand better, what are some common misconceptions concerning diabetes, and why are they myths rather than facts?  1. People With Diabetes Can’t Eat Sugar This statement is a total misconception. People with diabetes can eat sugar, but must enjoy a balanced diet to remain healthy. Every time you eat processed bread, salad dressing, packaged sauces and several other food types, you eat sugar unless otherwise specified. If you monitor your diet and glucose levels well, having the odd sugary snacks in front of the TV should be fine. Regular exercise helps to burn off any sugar intake, and it helps to reduce your adrenaline levels by meditating or regulating your breathing before you exercise. 2. Sugar Causes Diabetes It’s a myth. Sugar isn’t what causes the diabetic condition. Type 1 is commonly due to immunity problems in your body, causing issues with pancreatic insulin production, while Type 2 comes down to several contributing factors. Sure, too much sugar can contribute to your chances of developing Type 2 diabetes, but only in conjunction with your genes, your age, diet, health, weight and activity levels. Ethnic background also plays a part, with a potassium deficiency among African-Americans making them more susceptible to Type 2 diabetes than caucasians, for example.  3. You Mustn’t Eat Fruit With Diabetes Nope. This statement is another myth. Experts suggest tropical fruits, including bananas, pineapples and watermelon, can spike blood sugar more than others. Even sugary fruit is healthier for people with diabetes than cookies, cakes and processed foods, as they contain natural sugars that your body processes differently. As long as you monitor your blood sugar, enjoy a balanced diet, and, preferably, mix your fruits with a protein like low-fat Greek yogurt, you can eat any fresh fruit you want. Your body benefits from fruit’s vitamins, fiber and other nutrients. 4. You Can’t Drink Alcohol With Diabetes No, you can drink alcohol. Like for all people who enjoy drinking, moderation is the key word to maintaining better diabetic health. With Type 2 diabetes, you might take medication like metformin to balance your blood sugar. Overindulging in this case may cause lactic acidosis, resulting in decreased blood sugar and potential hypoglycaemia (hypos) — when your levels drop to below 4 mmol/l — so it’s important for men to limit their daily alcohol intake to two drinks per day and women to a single one.    5. Don’t Drive With Diabetes This statement is mythical — unless you’ve had more than your alcohol intake limit from the last point. You can safely drive with diabetes. If you do tend toward experiencing hypos, however, keep some snacks in your car to raise your blood sugars, as dangerously low levels could affect your driving ability.  6. You Don’t Need Medicine to Cure Diabetes Sadly, this statement is another myth. Bottom line — there is no recognized cure for diabetes, whether you’re taking medication or not. People with Type 1 diabetes will need insulin or an equivalent for life. In contrast, those with Type 2 may be able to reduce or completely drop their medicines through weight loss, more exercise and dietary and lifestyle changes. Doing so may allow you to live medicine-free, but you still have the condition. A relapse into former habits will likely necessitate a return to your previous status quo. 7. You’ll Know When You Have Diabetes As a blanket statement, this is a misconception. Those with Type 1 diabetes will know sooner rather than later, as pancreatic underperformance will prompt a visit to a doctor. However, if you develop Type 2 diabetes with mild symptoms, you could go for months or even years without knowing you have the condition. Watch out for the following clues to identify Type 2 diabetes: Extreme thirst Hunger even after eating Frequent urination Abnormal fatigue Blurred vision Recurring infections Slow-healing bruises or cuts Diabetic neuropathy — tingling or burning sensations, often in the hands and feet, that turn to numbness over time. Many people live with some or all of these symptoms for long periods without realizing their implications and seeking treatment. 8. Type 1 Diabetes is More Harmful Than Type 2 Diabetes No, saying so is far from the truth. With properly managed Type 1 diabetes, you’re likely much better off than somebody with an untreated or unmanaged Type 2 condition. If you don’t know you have Type 2 diabetes, the harmful implications increase the longer you remain undiagnosed and untreated. Your condition may cause glaucoma, strokes, heart attacks or kidney damage. Diabetic neuropathy, if left, could result in limb amputation.  Debunking These Diabetes Myths Provides More Facts After understanding the myths and misconceptions surrounding diabetes, you should recognize it’s unnecessary to become a killjoy in life if you have the condition. Life goes on — as the saying goes, it is what you make it. If you have diabetes, apply the facts you’ve gleaned in this post to live your life to its fullest by adopting a lifestyle of moderation, health and planning.  Incorporate your diabetes into living, not the other way around.

If you thought hot flashes were a women-only phenomenon — surprise — men get them, too. And they’re not just a mild annoyance. For many guys, hot flashes can feel like a sudden wave of heat followed by drenching sweat, a pounding heart and a sense of “what the hell is happening to me?” But what does it mean when you get diabetes male hot flashes or other sudden onset heat waves? And what can you do about it — short of moving into a walk-in freezer? What Does It Mean When a Man Gets Hot Flashes? How Hot Flashes Feel for Men The Link Between Male Hormones and Mood Holistic Treatment for Male Hot Flashes What About Hormone Replacement Therapy? Lifestyle Tips to Keep Hot Flashes in Check When to Talk to a Doctor More Questions About Male Hot Flashes What Does It Mean When a Man Gets Hot Flashes? Hot flashes in men usually point to a hormonal imbalance, specifically, low testosterone. Unlike women, who typically experience it during menopause, men tend to get their “personal summer” during andropause, aka male menopause. There you have it — the symptoms of male menopause are real, even if they’re less talked about. Think of it as a slow hormonal decline rather than a dramatic cliff dive. In medical speak, the most common causes of hot flashes in men include: Low testosterone or hypogonadism Prostate cancer, with two-thirds of men with prostate cancer experiencing it  Androgen deprivation therapy, used in prostate cancer treatment Late-onset hypogonadism, often tied to aging, obesity or type 2 diabetes male hot flashes When testosterone dips too low, the hypothalamus — your body’s internal thermostat — gets confused. It thinks your body is overheating and signals blood vessels to dilate, leading to a sudden wave of heat and sweat. But hormones aren’t the only trigger. Stress, anxiety and poor sleep can also mess with your thermoregulation and make hot flashes worse. The relationship between a decrease in testosterone, sweats and depression is well documented. How Hot Flashes Feel for Men The experience is more than just a little warmth. Some men also get night sweats so intense they wake up drenched, needing to change shirts or even sheets. Symptoms of hot flashes in men include: Sudden, intense warmth in the face, neck, and chest Red, flushed skin Sweating, sometimes profusely Chills after the flash pass Rapid heartbeat or palpitations Irritability or anxiety The Link Between Male Hormones and Mood Testosterone dips can mess with more than just your temperature. Hormones affect mood regulation, memory and energy levels. Low testosterone often goes hand in hand with anxiety, depression and brain fog — all of which can worsen or be mistaken for symptoms of hot flashes. If you’ve been feeling emotionally off in addition to suddenly getting warm, it might be hormonal, not just situational. Remember that men naturally experience a 1% decline in testosterone levels yearly.  Holistic Treatment for Male Hot Flashes Before jumping to synthetic hormone therapy, try these holistic treatments for male hot flashes — they focus on the root causes and overall hormone balance. Some may also improve diabetes male hot flashes by helping to regulate your blood sugar levels. 1. Clean Up Your Diet Eat more healthy fats, such as avocado, nuts and oily fish. Cut back on sugar, alcohol and ultra-processed foods. Add zinc-rich foods like oysters and pumpkin seeds, as zinc supports testosterone production. Men need 14 mg of zinc daily, roughly three oysters, to increase testosterone levels.  2. Move Your Body Daily Exercise helps regulate hormones and reduce stress. It also ensures your liver and kidneys work optimally and remove waste products from your body. Aim for at least 30 minutes most days — resistance training boosts testosterone. 3. Try Stress-Busting Routines Hot flashes and stress feed off each other. Meditation, breathwork and cold showers can help bring your nervous system back into balance. 4. Prioritize Sleep Hormones tank when your sleep suffers. Aim for 7–9 hours of quality rest per night. Reduce screen time before bed and keep your room cool and dark. 5. Consider Adaptogens Herbs like ashwagandha, maca, and rhodiola may help support testosterone levels and reduce stress responses. However, check with a healthcare provider before starting anything new. 6. Get Outside Sunlight boosts vitamin D, which plays a role in testosterone production. You should get at least 600 IU of vitamin D if you’re between 19 and 70 years old, increasing it even more after that. If you’re low, a supplement might help, but test before you dose. What About Hormone Replacement Therapy? If your testosterone levels are significantly low, your provider might recommend bioidentical hormone replacement therapy (BHRT). This type of therapy uses plant-derived hormones chemically identical to your body's. BHRT isn’t for everyone. It requires regular monitoring and has potential side effects, including increased red blood cell counts, acne and fertility issues. Still, it can dramatically improve some men's quality of life. This therapy is available in various forms, like: Creams or gels Injections Patches Subdermal pellets Lifestyle Tips to Keep Hot Flashes in Check These small shifts can help you regain control, reduce discomfort and feel more like yourself again. Dress in breathable, light fabrics like cotton instead of polyester. Layer up so you can remove clothing when needed. Use fans and cool packs at home or work. Avoid known triggers like spicy food, caffeine or hot showers. Stay hydrated, especially after sweating. When to Talk to a Doctor Hot flashes can be a clue — it’s worth checking out. You don’t need to suffer in silence or guess what’s happening. If your symptoms are frequent, severe or paired with other signs like fatigue, low libido or trouble sleeping, a hormone panel can help. Ask your provider about checking out your total and free testosterone, sex hormone binding globulin (SHBG) and estradiol levels for a complete picture. More Questions About Male Hot Flashes What Causes Hot Flashes in Men? Hot flashes in men are usually caused by low testosterone, but stress, poor sleep and some medical treatments, like androgen deprivation therapy for prostate cancer, can also be triggers. What Are the Symptoms of Hot Flashes in Men? They include sudden heat in the face or chest, sweating, rapid heartbeat and sometimes chills afterward. Some men also report irritability or anxiety during episodes. How Do You Treat and Prevent Hot Flashes in Men? Lifestyle changes like better sleep, regular exercise, stress reduction and a hormone-balancing diet are first-line strategies. In some cases, testosterone therapy or herbal supplements may help. At What Age Do Men Get Hot Flashes? Most men notice symptoms between the ages of 45 and 60, and it’s often tied to gradual hormone decline. But you can start earlier if you have certain health conditions like prostate cancer or diabetes or undergo hormone-suppressing treatments. Are Hot Flashes Related to Stress? Stress can trigger or worsen hot flashes by raising cortisol and disrupting your hypothalamus — the part of the brain that controls body temperature. You’re Not Alone — And You’re Not Powerless Hot flashes aren’t a sign of weakness — they don’t mean something’s wrong with your masculinity. They’re your body’s way of flagging an internal imbalance, which you can address. Whether it’s through holistic changes, hormone therapy or simple daily habits, relief is absolutely possible. So if your internal thermostat’s going haywire, now you know — you’re not imagining it and don’t have to sweat it out alone. Share your journey with male hot flashes on our social channels and encourage others in their own struggles.

Wondering why your stomach feels like a balloon parade after eating pizza or bread? If you've been blaming dairy or stress, it might be time to zoom in on a sneaky culprit — gluten intolerance. This isn’t just about trendy diets or gluten-free Instagram tags. It can wreak havoc on your digestive system, especially if you're sensitive to it or have celiac disease. And one of the most frustrating side effects? The dreaded gluten belly bloat. Let’s break down the real symptoms of wheat protein intolerance, how they mess with your gut and mood, and what to do about it, especially if your belly feels like a balloon. What Is Gluten Intolerance? What Is Gluten Belly? 10 Symptoms of Gluten Intolerance Can Gluten Intolerance Cause Belly Fat? Tips to Beat the Bloat More Gluten Belly Questions What Is Gluten Intolerance? Gluten intolerance, or non-celiac gluten sensitivity, is when your body doesn’t tolerate gluten, a protein found in barley, wheat and rye grains and flour. It’s different from celiac disease, an autoimmune disorder, and it's not a wheat allergy involving your immune system. This condition doesn’t damage your intestines the way celiac does, but it can still cause a whole range of uncomfortable symptoms, especially in your belly. If you’re wondering why gluten intolerance is a thing when your parents and grandparents never had issues with it, the cause is modern farming practices. Commercial farming uses genetically modified grains and wheat for increased crop yields and to produce better flour for bread and pasta dough. These modern strains are higher in glutenous proteins and lower in fiber.  What Is Gluten Belly? Gluten belly refers to bloating, inflammation and water retention that happens when glutenous proteins trigger an adverse reaction in your body. If you feel like your stomach inflates and hardens after eating bread, pasta or even “healthy” crackers, this protein could be the reason. This isn’t your average post-meal bloat. It can make your belly feel tight, swollen and gassy for hours or even days. Some people notice their stomach takes on a different gluten belly shape — often round, distended and hard to the touch. Yet, 6% to 7% of Americans suffer from gluten sensitivity, so you’re not alone. You might also wonder about the difference between gluten belly vs hormonal belly. The bloated stomach tends to appear after meals and comes with digestive symptoms, while a hormonal belly is linked to your cycle, cortisol or menopause. Both can overlap, but timing and triggers usually indicate which it is. 10 Symptoms of Gluten Intolerance Here are the most common signs your body isn’t loving grain protein, especially if you're experiencing a classic intolerance belly. 1. Bloating and Gas The most obvious sign is belly bloat episodes. After eating gluten, your stomach fills with air, feels painfully distended and your pants get tighter by the minute. This happens because your digestive system struggles to break the grain protein down, triggering fermentation and excess gas. 2. Diarrhea or Constipation These bathroom battles are triggered by your intestines facing a revolt with sudden diarrhea or unpredictable constipation. Some people alternate between the two — another sign that gluten’s messing with your gut lining and microbiome balance. 3. Abdominal Pain Cramping, aching or just plain ouch sensations can feel like trapped gas, stabbing cramps or a dull ache that sticks around. It’s usually caused by inflammation in the intestines or excess pressure from bloating. 4. Fatigue Are you tired all the time? Nutrient malabsorption and deficiency are common with gluten issues and can lead to depletion and fatigue. Even without full-blown celiac disease, your gut may still not absorb iron, B12 or magnesium well. The result? Low energy, foggy mornings and a permanent need for naps. 5. Brain Fog When your gut messes with your focus, there’s a strong gut-brain connection. After eating gluten, many people report fuzzy thinking, poor concentration and short-term memory problems. Researchers have proven that following a gluten-free diet (GFD) improves mental clarity and reduces brain fog. 6. Headaches or Migraines Another side effect of gluten-triggered inflammation is sudden headaches and recurring migraines. Grain proteins can lead to neurological symptoms, especially in people who are sensitive. If you frequently get migraines with no obvious cause, gluten intolerance or celiac disease might be worth investigating. 7. Skin Problems From rashes to itchy bumps, skin reactions like eczema, acne or even dermatitis herpetiformis — a classic celiac rash — can appear after gluten exposure. These are often itchy and persistent, especially around the elbows, knees and scalp. Following a GFD often results in a reduction of these skin ailments. 8. Joint or Muscle Pain Do you have pain without injury? Check your plate — gluten protein is 70% gliadins, which triggers a harmful autoimmune response, resulting in chronic gut inflammation. From there, it spreads throughout the body, and you might feel stiff or sore in your knees, wrists or back — often without apparent reason. 9. Mood Swings or Anxiety Gut issues can mess with your mood, and since this protein can alter your gut bacteria, it affects serotonin production and reabsorption rates. That’s why some people feel unusually irritable, anxious or down after eating gluten. If your stomach and emotions seem linked, this could be why. 10. Unexplained Weight Changes Weight gain is not always about calories, and some people gain belly fat due to inflammation and water retention. Others lose weight from poor absorption. If your weight fluctuates and you’ve ruled out other causes, it might be time to look at gluten.  Can Gluten Intolerance Cause Belly Fat? Yes, indirectly. A classic gluten intolerance belly may involve more than just bloating — it can include stubborn visceral fat around your midsection, which is linked to inflammation, insulin resistance and hormonal imbalance. So while gluten doesn’t cause fat directly, it creates a cascade of effects that make belly fat more likely to stick around. Tips to Beat the Bloat If these symptoms hit home, try these strategies to reset your gut: Try an elimination diet: Cut gluten completely for 3 – 4 weeks, an average time for dietary changes to take effect, then reintroduce it slowly to test your body’s response. Focus on whole foods: Think fruits, veggies, lean protein, legumes and gluten-free grains like rice or quinoa. Watch out for sneaky sources: Soy sauce, salad dressings, beer and even toothpaste can contain gluten. Check with a professional: Ask your doctor for a blood test to rule out celiac disease or get guidance on a long-term gluten-free lifestyle. More Gluten Belly Questions How to Get Rid of Gluten Belly? Start with a gluten-free diet and focus on anti-inflammatory foods. Digestive enzymes and probiotics may help, too, especially during the transition. What Is Gluten Belly? It’s a term for the bloated, inflamed look and feel that comes from eating gluten when you’re sensitive or intolerant to it. It’s a key sign that your digestive system is not handling it well. Can Gluten Intolerance Show up Later in Life? Many people develop symptoms later in adulthood, even if they had no issues with gluten before. Changes in gut health, stress, medications and infections can all trigger new sensitivities.  How Long Does Gluten Belly Last? It depends on your sensitivity. Some people recover in a few hours, while others deal with symptoms for days. The more you expose your body to gluten, the longer recovery may take. What Does Gluten Belly Look Like? It’s usually a round, bloated abdomen — often hard to the touch — that shows up after eating gluten-containing foods. It can resemble pregnancy bloat and may accompany discomfort or gas. When Your Belly’s Trying to Tell You Something Your gut doesn’t lie. If you’re dealing with persistent bloating, fatigue or that all-too-familiar gluten belly shape, your body might be waving a very swollen red flag. The good news? You don’t have to live with it. By identifying your triggers and making some food swaps, you can reclaim your energy, shrink the bloat and finally give your digestive system the break it deserves. Please share your experiences with gluten intolerance and whether you've tried a gluten-free diet on our social channels.

https://unsplash.com/photos/woman-in-black-tank-top-and-black-leggings-doing-yoga-hWgsxV_VQW0 It seems there are more ways to get fit than there are exercise videos on YouTube — seemingly millions. Amid all the fitness fads — shake weights, anyone? — are the ones that have stood the test of time, and that’s because they work. This includes the good old-fashioned plank. Mastering your form can result in a surprisingly strenuous session that provides full-body benefits. Learning how to do planks properly can revolutionize your workout routine. What Are Planks? Planks are an isometric exercise, which means you hold your body in one position for a set period. Your muscles contract but do not change length while holding still. Essentially, it's a static way of placing a demand on a muscle group without muscle or joint movement. Your own body provides the necessary resistance. During a plank, you will work your core, upper body and legs. You will especially feel it in your transverse abdominal muscles, which form a natural girdle around your waist. The goal is to keep your body in a straight line from your head to your heels — hence the name. In a standard plank, you will be in a pushup-like position facing the floor. Once you learn how to get better at planks, you can try variations to work different muscles. One is the side plank, in which you turn your body to the side and extend your top arm to the ceiling. This move requires good balance but is especially good for your abs. How Do Planks Benefit You? You might not think that holding still can help your fitness level, but you’d be surprised. Planks are a perfect full-body exercise. They work your arms, chest and shoulders, as well as your legs, as you hold the position. This engages your abdominal muscles to hold you steady and your back to keep your spine neutral. All this builds core strength and endurance, especially if you can stay in the position for a longer time. Do you spend hours working at a desk? Planks are the antidote for the poor posture that can result. Strengthened postural muscles make it easier to keep your neck, shoulders and back neutral while going about your day. Along with that, they can improve your balance and coordination thanks to the strength needed to hold the position. You will notice enhanced stability as you continue working on planking. Planks can also be helpful to prevent lower back pain and reduce the likelihood of injuries. This move stabilizes your spine, supporting proper alignment, and does not require spinal flexion, such as situps. It strengthens your core, and a weak core forces your back muscles to compensate during everyday activities. Perhaps the best thing about planks is that you can do them anywhere, making it easy to be fit even if you only have a few minutes to spare. Do them in the morning before your kids wake up, during your lunch break at work or in your hotel room after a long day of sightseeing. They make fitness fit your schedule. How to Do Planks Properly for Beginners https://unsplash.com/photos/woman-in-blue-sports-bra-and-blue-denim-shorts-standing-on-wooden-dock-during-daytime-Mgx1oe2vlVY Learning how to do planks properly is important to reduce the risk of injury and get the most out of the move. Follow these step-by-step instructions to reap the benefits of this powerful and effective move. Get down on all fours, with your knees under your hips and your wrists under your shoulders. Extend your legs back without moving your upper body so you’re in a pushup position. Your hands and toes will be the only things touching the floor. Keep your head down, looking at the floor between your hands. Squeeze your abs and glutes, which will engage your core. Keep your body in a straight line from head to toe, as if you were a board.  Hold your position for as long as you are able. There’s no hard and fast rule here. You can start at 30 seconds and increase if you are able by increments of five to 10 seconds. Lower yourself gently to the floor. You can do a few sets if you’d like, working up to the point you feel you’re getting the most out of your planks.   How to Do Plank Alternatives https://unsplash.com/photos/a-woman-is-doing-push-ups-on-the-floor-7C_Ri-7kyXc The basic plank is an effective move and a great way to strengthen your core, but you can also try variations to focus on other body parts. Here are some alternatives that are good to start out with and others that will work even more muscles. Wall Plank The wall plank is a good move for beginners to bodyweight work. Place your forearms against a wall, about shoulder-width apart. Step a few feet back, keeping your legs about hip distance apart. Suck your belly button to your spine to engage your core, staying in a straight line from head to toe. Hold as long as possible. Single Arm or Leg Plank Get into a traditional plank position. From there, raise one arm off the ground, then alternate with the other. You can do this same move with your legs, keeping them straight and focusing on your core strength. Make it more challenging by lifting your opposite arm and leg, one at a time, and holding the position as long as you are able. Repeat with the other side. This move helps you focus on your balance. Side Plank  This advanced move targets your oblique abdominal muscles on the sides of your torso. Lie on your right side, with your legs extended and stacked. Support your body weight on your right forearm. Engage your abs, drawing your naval to your spine, and lift your hips and knees from the floor while exhaling. Be sure your body remains in a straight line, with no sagging or bending. Hold as long as you can and repeat on the other side. Learning How to Do Planks Properly Can Be a Game Changer Fitness buffs know the secret to staying fit is to have a strong core. This can make everyday movements easier and help prevent injuries. Planks are among the best ways to strengthen core muscles, improve your balance and even prevent injuries. Practice planking until you perfect your form and can hold your position even longer each time. You will love the results.

If you’re looking for an easy, low-impact way to add a new dimension to your workout routine, vibration plates might be precisely what you need. These machines have taken the fitness world by storm for their ability to enhance traditional exercises and provide unique health benefits. Interested? Here are five top vibration plates that offer the best value to any home gym. 1. AXV Vibration Plate — Maximum Recovery Benefits Tech-savvy fitness enthusiasts will appreciate the AXV's smart features. The magnetic health massage function adds another dimension to your recovery routine, while the ergonomic design provides stability during use. Why it stands out: Adjustable speed levels: Customize the speeds from 1 to 120 to suit your comfort. Supports lymphatic drainage and recovery: Improves circulation and helps your body detox and process fat more efficiently. Portable: Small enough to store easily but powerful enough for daily workouts. LED display: Shows your workout metrics.  Extra features: Comes with Bluetooth-connected speakers, remote control and resistance bands. 2. The Zelus 2000W — Built for High-Intensity Workouts The Zelus 2000W is designed for advanced users who want more power and durability. With an extra-large platform and a 1.5HP motor, this machine delivers deeper vibrations, making it great for building muscle and promoting flexibility and fat loss. Why you’ll love it: 180 speed levels and 10 preset programs: Fully customizable for different workout intensities. Sturdy build: Supports up to 330 pounds. Upper body workout option: Includes detachable resistance bands for full-body strength training. Built-in sound system: Play your favorite music while you work out. 3. LifePro 4D Vibration Plate — Best for Pain Management and Rehabilitation The RelaxaVibe 4D comes third with its proprietary triple motor technology. This model excels in joint comfort, deep muscle activation and rehabilitation, making it ideal for recovery or dealing with mobility issues. Why it’s worth it: Boosts blood flow and circulation: Helps regulate blood pressure and enhances oxygen delivery to muscles. Aids in weight loss and muscle toning: Increases metabolism and strengthens muscles. Bonus feature: Includes a heated ottoman for additional relaxation and stress relief. 4. FEIERDUN Vibration Plate — Best Budget Option Despite its affordable price point, the FEIERDUN doesn't skimp on essential features. The precision electric control system delivers smooth vibrations, while the durable ABS material construction guarantees longevity. What you’ll get: 99-speed levels and 10 preset modes: Customize your experience based on your fitness goals and workout demands. Pain relief and relaxation: Great for loosening tight muscles and improving flexibility. Lightweight: Easy to move and store when not in use. 5. The LifePro Waver — Best Overall Performance The Lifepro Waver is one of the most versatile vibration machines on the market. It uses oscillation movement to promote muscle strength, relieve joint tension and boost circulation, making it the gold standard for home vibration full-body training. Key benefits: 99 speed settings: Fully adjustable to match your fitness level. Whisper-quiet operation: Enjoy your workout without disturbing others. Portable and compact: Easily fits under furniture for storage. Complete workout set: This kit includes loop bands, resistance bands, a remote control and a user guide. Elevate Your Fitness Routine with Vibration Plates Add one of these machines to your routine to shake up your workouts and achieve better results in less time.

Living with diabetes means drastically changing your lifestyle. That’s quite a thought to consider, but one that thousands of Americans deal with every day. Whether you’re a type 1 diabetic — meaning your body doesn’t produce insulin — or a type 2 diabetic who may or may not use insulin but needs to control your diet, weight and lifestyle choices to maintain your glucose levels, exercising is a vital part of diabetic control.  Watch Your Diet When Exercising With Diabetes Adrenaline often raises your blood sugar, especially if you eat refined carbohydrates before or during a workout. As a person with diabetes, you must pay attention to the exercises you do — competitive sports, heavy lifting and sprints produce stress hormones like adrenaline, which get your liver and pancreas working to raise the glucose levels in your blood.  So, must I stop playing sports? No, you can continue achieving your sporting goals, but you’ve got to be more careful when doing so. For example, carbo-loading before an event is still possible, although you should cut back on your pizza, pasta, white bread and white rice intake in favor of vegetables, whole grain products and fruit. Leave out the refined carbohydrates and replace them with complex carbs that have high levels of nutrients and fiber. A single day of carbo-loading before a sports event of 90 minutes or more should be sufficient in order to maintain your glucose levels. If you’re working out, there’s no need to eat any carbs, bad fats or sugary products before or during your gym session. In fact, with diabetes, you should try and avoid these at any time.  The best dietary gauge you have is to pay attention to your diabetic symptoms in conjunction with your regular blood glucose checks over time — if you’re not urinating as often, feeling more awake and alive and your skin condition is improving, you’re likely on the right track with your exercise diet.  What Can I Do to Prepare for Exercising With Diabetes? By all means, if you’re aware of how some exercises raise your blood glucose, go ahead and do them, but maintain a good check on your sugar levels until you know how well those exercises are counteracting your rise in glucose. If you’re unhappy to risk a rise in glucose, consider the following for your workout: Circuit weight training with high repetitions using light weights. Eat yogurt, peanut butter or nuts before or during your workouts. Move your workout session to later in the day to counteract your body’s natural blood glucose rise in the mornings. Minimize the rise in your adrenaline by meditating, visualizing and pacing your breathing before and during your gym session. Ask your doctor to adjust your short-acting diabetic medication intake before your workout sessions. The Best Exercises for Diabetics Whatever exercise you do, you must become familiar with how your blood glucose reacts during and after the session. While adrenaline-raising exercises can increase your body’s sugar levels, the after-effect of physical activity can do the exact opposite for 24 hours or more, so check your glucose levels often when you start new exercise regimens. Your body can become more sensitive to insulin after exercise, so you want to avoid hypoglycemia — very low blood glucose — at all costs.  When you start exercising with diabetes, several exercise types can help you ease into a level of fitness that will allow for less extreme blood glucose and insulin adjustments and, ultimately, a more balanced body as your physical health improves. 1. Walking You can walk anywhere. You don’t have to be a gym member or buy costly equipment to do so — with a secure environment and a decent pair of shoes, you can begin walking today. Taking a brisk 30-minute walk every day, especially after meals, can healthily lower your insulin intolerance levels, blood pressure and body mass index. After walking daily for some time, you should find that maintaining your A1c test levels at 7% or below will be easier.  2. Cycling  Cycling is a low-impact form of exercise. While the link between diabetes and various forms of arthritis seems tenuous at face value, there is evidence that upward of 50% of people with diabetes could become afflicted with osteoarthritis, while those with rheumatoid arthritis run a higher risk of acquiring type 2 diabetes. Cycling’s low-impact exercise, when done regularly, is excellent for alleviating arthritic pain while also improving your body’s cardiovascular function. 3. Water Exercise Exercising in water, whether through swimming, aqua jogging or water aerobics, can improve your aerobic fitness, strength and vascular health while reducing your joint stress. According to a 2020 study, even three one-hour sessions of upright water-based exercise in the pool per week for eight weeks resulted in effective fitness improvements for subjects with type 2 diabetes. 4. Resistance Band Activities While heavy weight lifting effectively improves your strength levels, there remains a risk that you could cause a rise in your blood glucose levels. The risks remain with resistance band exercises, but the lower impact is more akin to high repetition using lighter weights — altogether not as adrenaline-charging heavy lifting activity. Using resistance bands works your muscles but also allows for closer management of your glucose levels. 5. Calisthenics The art of calisthenics means using your own weight to boost your muscle strength. With calisthenics, there’s no need to pay for costly weights or resistance bands — you can do the exercises in the privacy of your own home and you get to work your entire body as you choose. From abdominal crunches to squats and pullups to situps, pushups and lunges, you can target every muscle group. Try to vary the exercises you do and take a day off between your strength sessions.  6. Mindfulness Techniques While the above exercises target your body’s health and fitness, you should always remember how your improved mental health can positively impact your diabetes. Exercises like yoga involve using physical postures, breathing regulation, and concentration to relax your body and mind. Qigong uses movement, meditation and breathing control as forms of stress relief, and mindfulness-based meditation techniques also relieve stress. All of these assist with improved sleep, weight control and lowering blood pressure — all essential in improving blood glucose levels. Exercising the Right Way With Diabetes Diabetes affects millions of people across the United States, and as a result, there are numerous experts with differing opinions on diabetic lifestyle changes, exercise and dietary requirements. The diabetic condition should not dictate to you — you should dictate its impact by making the best choices for your body by amending your lifestyle, diet and exercise routines in necessary ways to achieve the most positive results.