Exercise is a foundational piece in the prevention and management of type 2 diabetes. Of the 21 million Americans diagnosed with diabetes, 90 percent to 95 percent are diagnosed as type 2 diabetics. Type 2 diabetes is one of the leading preventable diseases in the United States. With simple changes in lifestyle habits, this disease can be prevented, and in many cases cured.
The Basics
Type 2 diabetes is caused by insulin resistance, meaning the body's cells do not respond correctly to insulin, resulting in too much sugar in the blood, also known as hyperglycemia. In many cases, this disease is gradual and is associated with excess body fat and weight. This disease is often called adult onset diabetes, but with sedentary lifestyles and poor nutrition, more children and adolescents are being diagnosed. Other risk factors include family history, high blood pressure, high triglyceride levels, low HDL (good) cholesterol levels and ethnicity.
Role of Exercise
Physical activity and diet are key in preventing and treating type 2 diabetes. Decreases in blood pressure, cholesterol, body fat and overall weight contribute to diabetes maintenance and prevention. Exercise is effective at controlling glucose by enhancing the body's ability to move sugar out of the blood and through the body. The American Council on Exercise (ACE) has found that those needing to lose weight will experience a 20 percent improvement in insulin sensitivity for every 10 pounds of weight lost.
Testing and Considerations
Type 2 diabetics should always complete an extensive medical evaluation before beginning an exercise regimen. Your health care professional should pay particular attention to cardiovascular, nerve, kidney and visual systems because of the connections related to diabetic complications. If there are specific areas of concern, your health care professional may recommend different modifications and options when creating your exercise routine.
Exercise Prescription
Your ultimate goal should be to burn at least 1,000 calories per week in physical activity. Type 2 diabetics should accumulate at least 150 minutes of exercise per week and participate in aerobic exercise at least three to four times per week at moderate intensity levels. Activities such as cycling, swimming and elliptical training are all great choices. It is also recommended that type 2 diabetics engage in resistance or strength training at least two times per week. Due to risks of increased blood pressure during more intense weight training, diabetics are urged to complete exercises in all the major muscle groups, but only complete one to two sets using lighter weights with more repetitions (10 to 15). Flexibility training done two to three times per week can also be beneficial in increasing circulation through the body and minimizing injuries.
Exercise Issues
The most common problem for diabetics when exercising is hypoglycemia, or low blood sugar. Monitor your glucose levels before and after exercise and monitor how your body responds to different types of activities. The American Diabetic Association recommends that you wear a diabetic ID bracelet and if possible, exercise with someone else. Diabetics also have issues with neuropathy, which can result in balance and walking abnormalities. Make sure to monitor such issues and speak with your health care professional on a regular basis.
References
- "ACSM Guidelines for Exercise Testing and Prescription"; The American College of Sports Medicine; 2006
- American Diabetes Association: Diabetes Statistics
- American Diabetes Association: Physical Activity/Exercise and Type 2 Diabetes
- American Council on Exercise: Exercise and Type II Diabetes
- Medline Plus: Type 2 Diabetes
