Exercise Tips and Guidelines for Type 2 Diabetics
Regular exercise improves glucose tolerance and insulin sensitivity which is important in the everyday lives of diabetics.
However, these improvements are seen over a period of consistent, regular exercise rather than one day here and there.
Just as with the average, healthy population, diabetics must find time (and energy) for daily exercise.
When you are exercising, your body needs extra energy or fuel (in the form of glucose) for your muscles.
For short bursts of exercise, such as a short sprint to catch a bus or running to get out of the rain, the muscles and the liver can release stores of glucose for fuel.
With continued moderate exercising, however, your muscles take up glucose at almost 20 times the normal rate.
This can lower blood sugar levels.
On the other hand if you engage in higher intensity exercises, the opposite effect is true and your blood sugar levels increase since the body recognizes the intense exercise as stress and releases stress hormones that tell your body to increase blood sugar to fuel your muscles.
You may need insulin after an intense workout which is why you should monitor your glucose levels.
Proper nutrition must also play a role in combination with physical activity for weight reduction since higher levels of body fat is present in 4 out of 5 diabetics which often leads to obesity.
In order to maintain a certain blood glucose level you must balance your food intake with your physical activity and medication or insulin.
Carbohydrates play a key factor in altering your glucose levels since it can raise levels if you eat more carbs than usual and vice-versa.
Find the balance that works for you and your body type so that you feel good throughout the day and continue to do the things you enjoy doing.
Most type 2 diabetics should participate in low impact activities like walking, cycling and swimming.
Light strength training is also important in order to increase muscle mass and help lower insulin levels, and it also has a profound impact on helping people manage diabetes.
According to Web MD, in a recent study of Hispanic men and women, 16 weeks of strength training produced dramatic improvements in sugar control that are comparable to taking diabetes medication.
Additionally, the study volunteers were stronger, gained muscle, lost body fat, had less depression, and felt much more self-confident.
Ideally people with type 2 diabetes should exercise at least 20 minutes per day most days of the week including strength training but ideally exercise should occur every day.
Each session should include a 5- to 10-minute warm-up and at least 15 to 30 minutes of continuous aerobic exercise (such as walking or biking) or muscle strengthening exercises, followed by a 5-minute cool down and light stretching.
Never ignore pain! If pain worsens or doesn't subside, see a healthcare professional.
Pay attention to your footwear since proper shoes and foot care are essential for diabetics! One in five people with diabetes who seek hospital care do so for foot problems.
Exercise is not only appropriate but highly recommended for people with type 2 diabetes so try to fit it in most days of the week! Thanks for reading!
However, these improvements are seen over a period of consistent, regular exercise rather than one day here and there.
Just as with the average, healthy population, diabetics must find time (and energy) for daily exercise.
When you are exercising, your body needs extra energy or fuel (in the form of glucose) for your muscles.
For short bursts of exercise, such as a short sprint to catch a bus or running to get out of the rain, the muscles and the liver can release stores of glucose for fuel.
With continued moderate exercising, however, your muscles take up glucose at almost 20 times the normal rate.
This can lower blood sugar levels.
On the other hand if you engage in higher intensity exercises, the opposite effect is true and your blood sugar levels increase since the body recognizes the intense exercise as stress and releases stress hormones that tell your body to increase blood sugar to fuel your muscles.
You may need insulin after an intense workout which is why you should monitor your glucose levels.
Proper nutrition must also play a role in combination with physical activity for weight reduction since higher levels of body fat is present in 4 out of 5 diabetics which often leads to obesity.
In order to maintain a certain blood glucose level you must balance your food intake with your physical activity and medication or insulin.
Carbohydrates play a key factor in altering your glucose levels since it can raise levels if you eat more carbs than usual and vice-versa.
Find the balance that works for you and your body type so that you feel good throughout the day and continue to do the things you enjoy doing.
Most type 2 diabetics should participate in low impact activities like walking, cycling and swimming.
Light strength training is also important in order to increase muscle mass and help lower insulin levels, and it also has a profound impact on helping people manage diabetes.
According to Web MD, in a recent study of Hispanic men and women, 16 weeks of strength training produced dramatic improvements in sugar control that are comparable to taking diabetes medication.
Additionally, the study volunteers were stronger, gained muscle, lost body fat, had less depression, and felt much more self-confident.
Ideally people with type 2 diabetes should exercise at least 20 minutes per day most days of the week including strength training but ideally exercise should occur every day.
Each session should include a 5- to 10-minute warm-up and at least 15 to 30 minutes of continuous aerobic exercise (such as walking or biking) or muscle strengthening exercises, followed by a 5-minute cool down and light stretching.
Never ignore pain! If pain worsens or doesn't subside, see a healthcare professional.
Pay attention to your footwear since proper shoes and foot care are essential for diabetics! One in five people with diabetes who seek hospital care do so for foot problems.
Exercise is not only appropriate but highly recommended for people with type 2 diabetes so try to fit it in most days of the week! Thanks for reading!
