1. Low-Impact Cardiovascular Exercise
Cardio’s ability to improve vascular health in people with type 2 diabetes is well established, and aerobic exercise may also improve blood vessel health in those dealing with diabetes-related neuropathy. Aerobic exercise can also help reduce blood sugar and cholesterol levels, which helps further improve blood flow to your hands and feet and improve nerve health.
To boost your blood flow while preventing cuts, scrapes, and blisters, skip pounding the pavement in favor of gentler, low-impact activities, such as swimming and cycling, says Machowsky. If you aren’t the most balanced on a bike, stick with a stationary one. Whatever workout you choose, try to perform at least 30 minutes of aerobic exercise five times per week.
2. Seated Strength Training Exercises
Muscle, insulin, and vascular health are intimately linked, with muscle relying on insulin to use blood glucose for energy, and physical activity leading to improvements in vascular insulin sensitivity in the skeletal muscle.
While weight-bearing exercises that keep you on your feet are great for helping you get the most out of every rep, they may not be best if your neuropathy affects your overall balance and stability. Fortunately, there’s plenty of effective strength exercises you can perform from a seated position, Machowsky says.
Check out your gym’s seated leg strengtheners, including the leg extension, hamstring curl, and glute kickback machines. Meanwhile, you can perform a vast array of upper-body exercises, from bicep curls to shoulder presses, while seated on a bench. Aim to perform strength exercises at least twice per week, in addition to your cardio workouts.
3. Balance and Stability Work
By damaging nerve function and sensation in your feet, diabetes-related neuropathy significantly increases your risk of falls. That’s where balance and stability work comes in, training your muscles and the neurons in charge of them to fire properly and work together, says Machowsky. The most important muscles for keeping you upright are found in your feet, legs, and core.
Try to integrate some sort of balance or stability work into every workout. Perform one-legged exercises (holding onto the wall or a sturdy object for balance), practice walking from heel to toe in a straight line, and complete core exercises, including planks, Dead Bugs, Bird Dogs, and cable chops, says Machowsky.
4. Mind-Body Exercises
Perform your mind-body exercise method of choice in a way that meets your needs and complements your other workouts. For instance, consider a gentle flow yoga class as a way to recover after a more intense strength or cardio workout.
When to Seek Neuropathy Treatment
“Loss of sensation in the foot or ankle can significantly increase the risk of getting infections in those areas from routine cuts or abrasions,” says Machowsky. “You may not feel the extent of the damage done and therefore not take action to treat it until it becomes a major medical emergency.”
The Takeaway
- While exercise can feel intimidating with peripheral neuropathy in your feet, it’s one of the best ways to manage and prevent the progression of the condition.
- Low-impact aerobic exercise like walking, stationary biking, and swimming, as well as seated strength training exercises can help improve neuropathy symptoms while minimizing your risk of injury.
- Balance and stability work, as well as active meditation exercises like yoga and tai chi, may also be particularly helpful for your nervous system.
- Seek treatment for peripheral neuropathy if you feel tingling, numbness, loss of sensation, or pain from wearing daily clothing like socks, and keep a close eye on any developing foot blisters or ulcers to avoid further foot health complications.
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