3 excelentes ejercicios para diabéticos

La diabetes es una enfermedad que cada día va en aumento entre la población mundial, la cual tan sólo durante el año 2010 en México causó más de 80 mil muertes, debido a la falta de atención y cuidado entre los pacientes. Existen distintos tipos de ejercicios para diabéticos, mismos que ayudan significativamente al cuidado de su salud. Descúbrelos:


Un mal proceso de asimilación o administración de insulina por parte de nuestro cuerpo causa que el azúcar en la sangre no pueda ser procesada correctamente, manteniendo niveles elevados de glucosa en nuestro organismo, causando graves complicaciones. En pocas palabras eso es la diabetes, una enfermedad no trasmisible que afecta gravemente a la salud:


  • Ceguera (debido a las lesiones en los vasos sanguíneos de los ojos)
  • Insuficiencia renal (por el daño al tejido de los riñones)
  • Impotencia sexual (por el daño al sistema nervioso)
  • Amputaciones (por las lesiones que ocasiona en los pies)



Sin embargo, teniendo controlada la diabetes se pueden evitar o disminuir muchas de estas complicaciones, por ello te compartimos algunos ejercicios para diabéticos que pueden ayudarte a mejorar tu estilo de vida.


3 excelentes ejercicios para diabéticos


  1. Ejercicio aeróbico. Son excelentes ejercicios para diabéticos, ya que por lo normal son actividad de media o baja intensidad, donde el organismo se oxigena y quema carbohidratos. Algunas opciones son: Caminar, correr, nadar, utilizar la bicicleta.


  1. Entrenamiento de fuerza. Integrar un peso extra al momento de realizar ejercicio favorece a la resistencia y mejora nuestra fuerza muscular. Este tipo de ejercicios son los que se realizan en los gimnasios, sin embargo, ya existen otros como los entrenamientos funcionales los cuales pueden ser personalizados y trabajan el peso corporal además del extra.


  1. Ejercicios de flexibilidad. Este tipo de ejercicios para diabéticos, son una gran forma de evitar lesiones, oxigenar el cuerpo, mantenerte en forma y cuidar tu salud, pues trabajas todo el cuerpo. El yoga es una actividad que te ayudará a lograr todo ello, además de disminuir el estrés.


Beneficios de realizar ejercicio para personas con diabetes

  • Aumenta la utilización de glucosa por el músculo.
  • Mejora la sensibilidad a la insulina.
  • Reduce las necesidades diarias de insulina o disminuye las dosis de antidiabéticos orales.
  • Controla el peso y evita la obesidad.
  • Mantiene la tensión arterial y los niveles de colesterol.
  • Evita la ansiedad, la depresión y el estrés.
  • Reduce la incidencia de enfermedades cardiovasculares.



La Fundación Española del Corazón destaca que todo paciente con diabetes antes de realizar o incursionar en una actividad deportiva debe buscar la orientación de un profesional, quien evalúe su historial médico y le señale cuáles de los ejercicios para diabéticos son recomendables para él. Otras de sus recomendaciones son:

  • Verificar la glucemia antes de la práctica deportiva:

Si es menor de 100 mg/dl, tomar un suplemento (fruta, galletas, bebidas energéticas) antes de hacer ejercicio

Entre 100 y 150 mg/dl – 150 mg/dl, puedes hacer ejercicio sin riesgo.

Mayor de 250 mg/dl, deja el ejercicio para otro momento.

  • Controlar la glucemia durante y después del ejercicio.
  • Consumir líquidos -sobre todo agua- desde dos horas antes de empezar a ejercitarse y durante la práctica deportiva.
  • Controla tu grado de deshidratación y la temperatura ambiente.
  • Es aconsejable conocer el comportamiento de la glucemia en relación con los diferentes tipos de ejercicio físico.



Recuerda… En Wellness México podemos ayudarte a mejorar la calidad de vida de tus empleados con diabetes, y a prevenir y cuidar la salud de quienes no lo tienen. ¡Contáctanos y conoce más sobre nuestros programas para el bienestar laboral! Además de nuestras clases de acondicionamiento físico, box o yoga en la oficina.


Texto elaborado con información de:
Fundación Española del Corazón
American Diabetes Association
Instituto Nacional de Salud Pública


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