Neuropathy can feel crippling, but the best way to fight it is literally to move around. It’s ironic that a medical condition that restricts movement can be beaten by moving around, but it’s the case. So as hard as it is, getting involved in physical therapy and sports is the best thing for people who are stuck with this condition. Here in this article, we’ll outline some great exercises and regimens that can help you fight back against diabetes and neuropathy. We’ll show you how to start small, as most people who are affected by this condition have it so bad that even moving for short distances is tough. For more, The Neuropathy Solution has many articles and solutions for you that go beyond these ideas.

The number-one goal here is to raise your heart rate in a safe way, work your muscles, and get your breathing rates and circulatory system in shape. Here our goals are to get you moving for around 30 to 45 minutes a day, and then adding even to those numbers. Even if you start small, like going for a five or ten minute walk, will help you start a regimen of overall wellness that can help you break this condition. A good idea is to take a 10 minute walk before or after each meal, whichever you feel like you’d be able to do. Knock that out, and at the end of the day you’ll have a pretty respectable 30-minute workout under your belt.

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You can just put on some comfortable shoes and go for a walk, or if the weather’s band and you have the means, a treadmill walk will also get the job done. If walking hurts, you should see a doctor about orthotics or special shoes that can alleviate this pain. Again, if you start small, you’ll be able to do it! Remember, if you feel out of breath or tired, unless you know it’s serious, keep pushing on! This is your body getting stronger! Obviously, before you do anything it’s a really good idea to see a doctor and let he or she know that you’re planning to fight these conditions with exercise. If anything, your doctors will probably have tips to help you get going on a fitness program as well.

If you’re already walking or jogging, and you’re looking for something else to compliment your walks, check out low-impact aerobics or maybe going swimming as another option. Or if those aren’t really your thing, you could maybe think about jumping on a stationary bike. Even if you can’t ride outside, ‘spinning’ in your basement or in a gym can be a lot of fun. Once you get in better shape, you can even set it up where you watch your favorite TV shows or read magazines, even eat and drink while you spin. Talk about fun exercise! As mentioned before, we really recommend low-impact activities for people just starting back out on the road to physical fitness, as it lessens your chances of physical injury, and the cardiovascular benefits that come from these types of activities do a lot of good to people who are suffering from diabetes and neuropathy. For more tips, check out The Neuropathy Solution, there’s lots of great advice online.

Another important and relatively easy activity concerns not running, but stretching! Even if you’re not into yoga, basic stretches are good to do before and after the low-impact exercises you’re already doing. This is because the stretches help prevent injury, and also ‘warm up’ your muscles for the work that they’re going to do later. You can do basic calf stretches by placing one leg in front of the other, and leaning forward to grab the nearest wall or fence. If you’re doing it right, you’ll feel that long tendon and muscles on the back of your rear leg stretch out. This feels funny, but it’s good! This is literally the feeling of your muscles stretching themselves out.

You can do a similar exercise with your front foot. Push your foot up to the side of a door frame, or the side of a fence, so that your foot is making almost a 45 degree angle with the door frame or fence post. Then lean towards the fence and push. You’ll feel it in almost those same muscles that you stretched out before, but now you’re also getting the foot in on the action. This is good because if you’re going to walk or run later, you want that whole area to get stretched out. You can go past stretching and into strength exercises too, if you want. Find a chair, stand on one foot, and hold onto the chair for balance. Then lower yourself down onto the one foot and push yourself back up. This is a ‘squat,’ and it’ll help you both with stretching and with cardiovascular health.