5 Tai chi

Tai chi, a series of movements performed in a slow and relaxed manner over 30 minutes, has been practiced for centuries. At least one small study has confirmed it is an excellent choice of exercise for type 2 diabetes, Colberg-Ochs says. Tai chi is ideal for people with diabetes because it provides fitness and stress reduction in one. Tai chi also improves balance and may reduce nerve damage, a common diabetic complication — though the latter benefit “remains unproven,” says Colberg-Ochs. Still, she emphasizes that working on your balance daily is a critical component of staying on your feet as you age, and living well and independently throughout your lifetime. “If you don’t do tai chi, incorporate some other balance exercises into your weekly routine to reduce your risk of falling,” says Colberg-Ochs.