Exercise is important for managing type 2 diabetes. The American Diabetes Association (ADA) states that staying active and exercising regularly can help control your blood sugar and keep it within the correct range. Although almost any kind of exercise can be helpful for type 2 diabetes, the ADA recommends four kinds of exercises.
Aerobic Workouts
The ADA says aerobic exercise is any activity that increases your heart rate, works your muscles and raises your breathing rate. Aerobic workouts that help control type 2 diabetes include brisk walking, low-impact aerobics, swimming or water aerobics, bicycling, jogging, tennis, skating and dancing. You should aim for 30 minutes of aerobic exercise at least five days a week, but the ADA recommends starting out with five to 10 minutes a day if you haven’t been very active and increasing your time each week.
Strength Training
Strength training, also known as weightlifting, builds strong muscles. This type of exercise is particularly good for people with type 2 diabetes because muscles use the most glucose, says certified diabetes educator Susan McLaughlin, R.D, C.D.E. In a 2002 study of Hispanic men and women with type 2 diabetes published in the journal of the ADA, 16 weeks of strength training resulted in such dramatic improvements in glucose control that 72 percent of the exercisers were able to reduce their diabetes medications. The ADA suggests taking a class to do strength training with weights or elastic bands or lifting light weights at home.
Flexibility Exercises
These exercises, also called stretching, will improve the way your muscles and joints work. The ADA notes that flexibility exercises will also reduce your chances of injury, such as pulling a muscle, while doing other exercises or activities. McLaughlin recommends gentle stretching for five to 10 minutes before and after aerobic activities. Do standing wall pushes. Or try the standing hip stretch: Take a full step forward with your left foot, gently bend your left knee to lower your hips while keeping your right heel on the ground and right knee straight, then switch and repeat.
Activities Throughout the Day
If you find you don’t have time for a 30-minute exercise session, shorter periods of activity throughout the day can give benefits similar to a longer session, according to the Joslin Diabetes Center in Boston. The ADA recommends walking instead of driving whenever possible, taking the stairs instead of the elevator, and parking at the far end of the mall parking lot and walking to the entrance. Gardening, raking leaves and housecleaning also count as exercise, notes the ADA. The more types of exercises you can fit into your schedule, the better you’ll be able to control your type 2 diabetes.
Before You Begin
Because type 2 diabetes is linked to weight, many people who develop the disease are overweight. For people who are overweight, working out can be difficult and risky. It's important to talk to your doctor before beginning an exercise program. You might need a checkup to be sure your heart is in good shape. You also need to consider diabetes complications, such as problems with your feet or eyes. Ask you doctor about any exercise limitations you should keep in mind before starting an exercise program. Check your blood sugar before and after exercise, and carry a carbohydrate snack with you, recommends the Joslin Diabetes Center.
References
- Susan McLaughlin, certified diabetes educator, Nebraska Medical Center, Omaha
- American Diabetes Association: Types of Exercise
- American Diabetes Association: Stretch
- Joslin Diabetes Center: Why do blood glucose levels sometimes go up after exercise?
- "Diabetes Care" journal: A Randomized Controlled Trial of Resistance Exercise Training to Improve Glycemic Control in Older Adults With Type 2 Diabetes; Carmen Castaneda; December 2002
