Between 90 and 95 percent of people who have been diagnosed with diabetes have type 2 diabetes, and having diabetes increases your chances of developing heart disease, according to FamilyDoctor.org. Regular exercise of all types, including aerobic exercise and strength training, can help your body work properly and help you control your diabetes and heart disease.
Aerobic Exercise
Regular aerobic exercise is generally safe and encouraged, even if you have diabetes or heart disease, but check with your doctor before beginning any exercise program. The American College of Sports Medicine, or ACSM, suggests that aerobic exercise should be emphasized for both diabetes and heart disease patients. Aerobic exercises can include brisk walking, swimming, jogging or cycling. Choosing an activity that you enjoy will increase your chances of sticking with your aerobic exercise program.
Strength Training
The ACSM states that strength training exercises should also be encouraged for diabetics and heart disease patients, but some precautions should be taken. Using light weights, resistance bands or machines that use pulleys may be beneficial, depending on your specific condition. Maintaining regular breathing patterns, not straining and using controlled, smooth movements are important things to remember as you do strength training exercises. The ACSM recommends exercising your major muscle groups at least two times each week.
Recommendations
The National Diabetes Information Clearinghouse, a part of the National Institutes of Health, recommends at least 30 minutes of aerobic exercise on most days of the week. Losing weight can also help you control your diabetes and heart disease and aerobic exercise can help you do this. The ACSM reports that 50 to 60 minutes of aerobic exercise on four or more days each week may be necessary for promoting and sustaining weight loss. Slowly and gradually working your way up to this amount of aerobic exercise, as directed by your doctor, is recommended.
Benefits
In addition to controlling your diabetes and heart disease, regular exercise can also provide you with other benefits. The Centers for Disease Control and Prevention reports that exercise can increase your heart's efficiency, reduce your risk for developing some types of cancer, strengthen bones and muscles and improve your mental health and mood. Making regular exercise a part of your weekly routine can increase your chances of living healthier for longer.
Considerations
The severity of your condition is individual to you, and you should always consult with your doctor or a trained exercise professional that is familiar with your specific condition before beginning an exercise program. A trained exercise professional can help you safely develop an exercise program that meets your needs and helps you reach your fitness or health goals. (See References 2)
References
- FamilyDoctor.org: Diabetes and Heart Disease
- "ACSM's Guidelines for Exercise Testing and Prescription"; Walter R. Thompson, Ph.D., ed.; 2010
- National Diabetes Information Clearinghouse: Diabetes, Heart Disease, and Stroke
- The Centers for Disease Control and Prevention: The Benefits of Physical Activity
