Type II diabetes, also called "adult onset" or "insulin resistant" diabetes usually occurs in adults over the age of 30; however, even children are being diagnosed now due to poor lifestyle habits and increased childhood obesity. Many factors contribute to the risk of developing type II diabetes, including genetics, chronic hypoglycemia, obesity, poor eating habits and sedentary lifestyle. It can be a dangerous and debilitating condition, but symptoms of type II diabetes can be controlled with proper exercise and lifestyle habits.
Science
When you eat, the body breaks down food into many simple forms, one being glucose. Glucose enters the bloodstream and binds to insulin, a hormone released by the pancreas. Insulin directs the glucose into cells to be used to energy. According to the American Diabetes Association, in type II diabetes the body either stops producing enough insulin or the insulin becomes resistant to glucose and no longer binds it. This results in too much glucose in the blood and can cause hyperglycemia and coma or even death.
Exercise
The American Council on Exercise recommends mild to moderate intensity exercise, as it helps with daily glucose control by increasing insulin sensitivity for up to 78 hours post exercise. It also decreases risk of heart disease often associated with type II diabetes. Exercise helps with weight reduction and improves metabolism, which are direct factors in reducing symptoms. It reduces inflammation in the cells and encourages intramuscular and abdominal fat use. Along with the physiological benefits, exercise improves cognitive function. Psychologically, exercise raises self-esteem and endorphins released help improve mood.
Type
Aerobic exercise is ideal for calorie burning and cardiovascular benefits. Types of aerobic exercise for type II diabetics is virtually anything that can increase heart rate like walking, jogging, cycling, water exercise and even leisure activities such as cleaning and gardening. The American College of Sports Medicine recommends that those with type II diabetes engage in at least two days per week of resistance training in order to maintain muscle mass and increase resting metabolism.
Intensity
Dr. Ronald J. Sigal states in "Diabetes Care" journal published in 2006 that best results were from exercising seven or more hours per week for a total calorie burn of 2,000 to 2,500. It is recommended that new exercisers start with 30 minute sessions five days per week. Ideal heart rate range is between 45 and 75 percent of heart rate max. For resistance training chose a weight that will fatigue muscles by 10 to 15 repetitions. Do this weight for two to three sets. Work eight to ten muscle groups per session two times per week.
Caution
Speak to a physician before starting any exercise program, especially if diabetes is accompanied with heart disease, hypertension, chest pain, leg swelling and neuropathy. Speak to the physician about medication timing and exercise, as improper timing can result in too little blood sugar and hypoglycemia. Stop exercise immediately if dizziness, fatigue, nausea or chest pains occur.
References
- "Advanced Health and Fitness Specialist Manual"; American Council on Exercise; 2009
- The American Diabetes Association: Diabetes Basics
- The American Council on Exercise: Exercise and Type II Diabetes
- "American Diabetes Association: Diabetes Care;" Physical Activity/Exercise and Type 2 Diabetes; Ronald J. Sigal, MD, MPH, Glen P. Kenny, PHD, David H. Wasserman, PHD, Carmen Castaneda, Sceppa, MD, PHD, Russell D. White, MD; June 2006
