The benefits of exercise need not be reiterated time and again. Everyone all over the world knows and understands the massive advantages they might receive if they exercise regularly. Many people have different motives to exercise – some might engage in it for passion, some might work out regularly for a fit body, exercise to play a particular sport, some do it for good health and as a preventative measure, while some others might engage in exercise because it is doctor-recommended.
Especially when it comes to dealing with issues like lifestyle diseases, exercise and a healthy diet become a part of the daily regimen. There is a strong correlation between type 2 diabetes and exercise, how exercise might not only prevent the onset of the condition but also works wonders in managing the symptoms effectively.
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The onset of diabetes can occur at any age and stage in life. A part of why this condition can get super overwhelming for everyone could be the suddenness associated with it. The types of diabetes that occurs at an early age is called Type 1 Diabetes, while the one that occurs at a later stage is Type 2 Diabetes. T2D is essentially a lifestyle-related condition that occurs due to unhealthy eating, sleeping, or overall living conditions.
Type 2 diabetes physical exercise is a supremely important component in the overall treatment plan. Physical exercise has several benefits that make it doctor-recommended. Along with exercises, a proper diet plan and constant maintenance and checking of blood sugar levels become a habit for people living with diabetes. Being fit and active will help keep these sugar levels under control and will reduce the risk of several complications and other diseases. In case the sugar level is haywire, there is a severe risk to the heart, kidneys, liver, etc which might only add to the plight of a person who has to deal with diabetes.
While exercise for Type 2 Diabetes is necessary, that is not the only condition wherein being physically active can prove to be advantageous. There are several other ways in which having a good workout regime can be beneficial to your body and mind.
Exercising and regular exercising is important for all, most of all for people who are living with diabetes. Coming up with a routine and a fixed time for workouts would also increase the plasticity in the brain helping it adjust better and resist less.
and lower the blood sugar range but it is also proven to be highly effective in the long run as exercising can help improve insulin sensitivity and better overall health. However, many people do not understand the consequences associated with the lack of exercise. These may not be visible immediately but as the body functions begin to deteriorate, you will notice the effects of not having done enough workouts earlier.
Here are some of the major risks of no exercise:
Not everyone is used to working out daily. For people who are just starting, it is important to be cautious and follow the guidance of a trainer or a coach. These trainers, along with the doctors, would be able to guide you through the best exercise for type 2 diabetes that you can follow. It is important to not overdo the working-out regime as it can cause more problems like severe hypoglycemia.
People with diabetes have to be particularly careful before beginning to work out as they are several factors to take into consideration
Depending on the current fitness level, the doctors would suggest a regime that helps you set realistic goals for yourself. Remember to start slow and take regular breaks. Also, keep glucose handy in case the sugars drop suddenly.
A diabetes workout is essential as it can lead to several benefits in the long run. If you are someone who knows and understands what kind of workouts need to be done, you will be able to manage yourself. However, if you are just starting, you may need some help in trying to figure out the type of exercise that you might require. Here
Are some type 2 diabetes physical exercise options:
30 minutes of any cardio or aerobic exercise most days of the week should do the trick effectively. To begin with, you can even start with smaller goals like 10 minutes of aerobic exercises and slowly increase it. Another method could also be by performing these acts of workouts in smaller units – 10 minutes at a time
Start slow and gradually up your time to even 60-75 minutes per day for best results. Increase your fitness and burn all the extra glucose in the body
After aerobic exercises, you can begin strength training exercises. This will help you gain stronger muscles and healthier bones. The overall benefit would be to replace the fat in the body with muscles which is the best exercise for diabetes. Since muscles use up most of the glucose in the body, this exercise would be more beneficial in controlling blood sugar levels.
Strength training should not be more than 20-30 minutes twice a week.
This would help you improve the quality and efficiency of your muscles and joints. Stretching to improve flexibility before and after exercise would yield the best results as they would mitigate any muscle pulls or stiffness in the joints. Yoga is another great method to increase and effectively improve the flexibility of the body. It helps alleviate the soreness in the body and relaxes the muscles and the mind as well.
walking can be pretty simple and is not stressful on the knees. Brisk walking with music can be relaxing and can also increase the heart rate as it is moderate in intensity. Walk for about 30 minutes 5 days a week
This is important for muscle training. Plan for resistance exercises and weight training routines at least twice a week. This can be an active part of your diabetes management plan. Do these exercises under the guidance of a trainer, especially at the beginning
Research shows that yoga can help manage diabetes as it can stimulate the flow of insulin in the body. The stretches and exercises can also burn body fat and use the excess glucose as energy.
Swimming as an aerobic exercise is ideal for people with diabetes. It does not put pressure on the joints and is less stressful on the body. Swimming uses most of the body’s muscles
This exercise, whether using a stationary cycle or a proper bicycle, is also an aerobic exercise that can make your heart and lungs stronger. It is also a calorie burner. Cycling reduces the risk of obesity, high blood pressure, cholesterol, etc.
It is important to enjoy the exercises you are engaging in, keep yourself motivated, and include friends and family in the plan. Give yourself rewards for following through to keep the motivation intact. To ensure this, it is important to create a routine and a proper schedule for workouts. This will help to achieve the best results. Since it is a long-term goal that will provide long-term benefits, it should be your priority to include exercise in your daily life. Keep yourself motivated to act in your best interest by using the techniques you deem fit. Keep your mind and body healthy in a natural way thus alleviating the need for medication and extra insulin. Manage your diabetes and other conditions along with your overall health with the help of routine exercises.
The treatment of type 2 diabetes is mainly related to lifestyle changes. People often look out for the best exercise for type 2 diabetes as it is one of the first things that come to mind as a helpful mechanism to deal with diabetes. Lifestyle changes like these do not work if they are conducted occasionally. They need to be a permanent part of life for the changes to be sustainable and long-lasting. Apart from exercise, other lifestyle changes that you can incorporate in your life are:
A well-balanced diet would include all the appropriate nutritional quantities in a meal. The right portion of the right kind of food will be needed along with the limitation of non-nutritious food:
· Whole grains (oats, brown rice)
· Fruits and vegetable
· Non-fried fish (high in omega-3 fatty acids)
· Unsalted nuts, seeds, legumes, beans
· Lean meats (chicken or turkey breast)
· Sugary desserts, beverages, cakes, sodas
· Salty foods
· Fatty and processed meats
Excess body weight or obesity can make it much harder for a person with diabetes to be able to manage their blood sugar levels. Higher body weight means a greater need for insulin and deteriorated ability of your body to be sensitive to insulin. Losing body weight can help deal with diabetes. An area where you need to lose body weight would be the belly and abdominal fat. A higher percentage of abdominal fat also puts the person at a greater risk of developing diabetes.
Stress can also lead to unhealthy patterns of behavior like overeating or smoking. These can hurt blood sugar levels. Manage stress by taking brisk walks in nature, meeting friends, practicing hobbies, listening to music, playing sports, or seeking professional help.
Smoking can raise blood sugar levels and increase the risk of diabetes. About a 30-40% increase in chances of developing diabetes is witnessed with higher smoking behaviors.
Exercise for diabetes is an underrated concept. Are you looking for motivating factors that would help you exercise regularly? Then this article is for you. Know how much to exercise, the different types of exercises, their overall benefits, etc. Make exercise a part of your daily life at the earliest.
Read about reversing diabetes
If you have diabetes type 2 and are overweight, selecting the right set of exercises to manage your blood sugar (glucose) levels can be overwhelming. If you’re just starting, begin your healthy journey with activities like cycling, weightlifting, resistance band exercises, walking, swimming, aerobic dance, and calisthenics. These exercises are effective and can give excellent results when done consistently.
Exercising is a tried-and-tested way of improving insulin sensitivity throughout the body. If you are consistent with exercise for a significant period, you can manage to control your blood sugar levels. Although type 2 diabetes has rare chances of reversing, you can undoubtedly bring your blood sugar levels to the normal range. People with prediabetes can even reverse their condition with regular exercise and a healthy lifestyle.
Exercising is a practical, excellent way of keeping the body and blood sugar levels healthy, but not every exercise is designed for everyone. If you have diagnosed type 2 diabetes and are curating a highly impactful exercise plan, avoid including activities that can impact your joints. Running and jumping should not be in your plan if you’re just starting.
People with diabetes type 2 should try to exercise after one to three hours of having a meal. Since food consumption boosts blood sugar levels, exercising after a few hours of a meal can help keep the blood sugar to normal. You can also use an insulin reader to check the blood sugar level before and after exercising to alter your plan accordingly.
Exercise, in general, is beneficial for people with diabetes. Any kind of exercise routine – walking, dancing, aerobics, strength training, etc can burn excess sugar in the body and can lead to a healthier weight. Try to incorporate a combination of these exercises into your routine to reap maximum benefits.
The benefits of exercise for type 2 diabetes are plenty. Exercise can help lower blood sugar levels, better cholesterol levels, reduce weight, increases insulin sensitivity and promote healthier heart health. These benefits can not only reduce diabetes and its effects but can also lead to better health conditions in the long run.
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