Control your Type 2 diabetes with exercise

Control your Type 2 diabetes with exercise

Regular exercise is of immense importance in Type 2 Diabetes because of its considerable benefits.

  • Decreased cardiovascular risk factors.
  • Delayed progression of type 2 diabetes.
  • Manage your weight.
  • Control blood sugar levels by boosting the body’s sensitivity to insulin.
  • Better sleep.
  • Prevents long term complications like kidney diseases and retinopathy.
  • Improved sense of well-being and improved mood.

Exercises for type 2 diabetics

  1. Aerobic Exercises.
    • Brisk walking
    • Cycling
    • Swimming
    • Jogging
    • Running
    • Aerobic dance
    • These exercises can be done 5 times a week, 30 minutes/day. To start with you can break it into periods of 10-15min according to your body’s capacity. Listening to your body is important. Go slow and then progress once you are comfortable.
  2. Strength Training /Weight Training -These exercises help in building up muscles that absorb more glucose. Engage large muscle groups. The ability of your muscles to store glucose increases with your strength, making your body better able to regulate its blood sugar levels.
    • Wall push-ups
    • Chair squats
    • Lunges
    • Hamstring curls
    • Abdominal crunch
    • Planks
    • Biceps curl
    • Triceps extension
    • Lateral pull-down
    • Frequency-3times/week. 8-10 reps of each exercise to start with. Progress on to doing 2-3 sets of each exercise.
    • To start with use a weight that you can lift for 8-10 reps without deteriorating the quality of movement. First, increase the reps(10-15), and then you can increase the weight once you are comfortable. Progress gradually. Avoid straining or holding your breath while strength training. You can use weights or resistance bands.
  3. Mixed training– Combination of both Aerobic and Strength training. Do strength and aerobic training on alternate days to reap the full benefits of exercise and to avoid muscle injury.

Precautions with Exercises for type 2 diabetics

  1. Check your blood sugar levels before and after exercise.
  2. Eat a small snack(15-30gms of carb) before beginning workout.
  3. Keep yourself hydrated.
  4. Incorporating warm-up and cool down of 5-10 minutes is vital. Stretch your muscles.
  5. The best time to exercise is 1-3 hours after a meal as blood sugar levels are likely to be higher.
  6. Start with light to medium effort and go slow.
  7. Always keep glucose tablets or candy handy while exercising in case blood sugar levels drop suddenly.
  8. Safe pre-exercise sugar levels are between 100-250gm/dL.
  9. Stop exercising if you feel unusual or sudden weakness, light-headedness, shortness of breath, dizziness, chest tightness or pain, or any other unusual symptom or discomfort.

***Get Exercise clearance from your doctor before embarking on any exercise program to rule out any co-existing or underlying medical condition and any diabetes related complications.***

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