Exercise for Type 2 Diabetes
Exercise can help you manage pre-diabetes or Type 2 diabetes. A regular exercise program can help you lower your blood sugar levels and also improve your insulin sensitivity. Exercise can also help you reduce liver glucose secretion. In this article, we will discuss exercise for Type 2 diabetes.
Type 2 diabetes has become extremely common in America. According to the CDC, around one in ten Americans have Type 2 diabetes.
Fortunately, lifestyle changes like a structured exercise program and nutritional changes can help many people manage, prevent or even reverse type 2 diabetes.
What type of exercise is best for type 2 diabetes?
A combination of resistance and endurance exercise can help to manage type 2 diabetes. Below, we discuss specific cardio and resistance training recommendations for people with type 2 diabetes.
Cardio Training
The National Institutes of Health recommend 150 minutes per week of moderate aerobic activity. This can include brisk walking, jogging, cycling, water aerobics, swimming or other cardio based activities.
If you cannot sustain aerobic exercise for very long, you can break your exercise up into 10 minute bouts throughout the day. For instance, you can take three ten minute walks daily.
You can use the Rate of Perceived Exertion scale for cardio and aim for a relative intensity between 9-11 out of 20 or around 5-6 out of 10.
However, you may also include higher intensity cardio if you wish. If you perform vigorous intensity cardio like running, roller blading or jumping rope, you may be able to get by with just 75 minutes of cardio activity per week. For some people, vigorous intensity cardio may be inappropriate. If you desire to include high intensity cardio in your routine, talk to you doctor first to make sure that you can safely exercise at high intensities.
Resistance Training
People with Type 2 diabetes should also aim to perform a progressive resistance training program. You can include 2-3 days per week of resistance training in your exercise routine. Each resistance training session should exercise all your major muscle groups.
Aim for 10-12 compound exercises that work multiple muscle groups at a time. Good examples include squats, deadlifts, presses, rows, planks, step ups and lunges.
If you have just started a resistance training program, start with a single set of resistance training exercises for 8-12 reps per set with light resistance. As you get more acclimated to strength training, you can begin to add multiple sets and begin to add extra resistance and/or progress to more challenging exercises. If you need help, consult a qualified trainer or strength and conditioning coach to help you get started.
When is the best time to exercise for type 2 diabetes?
The best time to exercise is the time that you can fit it into your lifestyle! However, exercising in the afternoon to late evening may have a greater effect on your morning blood glucose level.
Additionally, exercising for ten minutes or so after each meal can help you reduce your blood glucose level and may help with exercise adherence.
What exercises should you avoid with type 2 diabetes?
Additional health conditions may make certain types of training unsafe for you.
Talk to your doctor about special precautions or exercise contraindications, especially if you have additional health conditions like open foot sores or retinopathy.
How to reverse type 2 diabetes with exercise?
A structured exercise routine with 150 minutes of cardio activity and 2-3 progressive resistance training sessions per week combined with dietary changes and weight loss can help you manage, prevent or even reverse type 2 diabetes.
In fact, exercise and diet are so successful towards helping reverse the course of type 2 diabetes that they are often recommended before pharmaceutical approaches.
Conclusions
Exercise can help you manage or reverse your type 2 diabetes. You don’t even need to become a super athlete to manage your disease. A relatively modest, yet consistent exercise program can yield tremendous benefits for type 2 diabetes.
Disclaimer
This article does not substitute for medical advice, diagnosis or treatment. Make sure you talk to your doctor before starting a diet or exercise program for type 2 diabetes.
