The correct exercise program can manage or completely reverse Type 2 diabetes. In fact, the American College of Sports Medicine considers exercise one of the cornerstones of diabetic care. Fighting Type 2 diabetes with exercise requires commitment and a few special guidelines for optimal results. A proper exercise program is recommended and safe for individuals with Type 2 diabetes.
Benefits
Although exercise benefits nearly all people with Type 2 diabetes, results vary among individuals. For example, diabetics can reverse increased risk of cardiovascular disease with aerobic exercise. Exercise supports weight loss, blood glucose control, reduced medication requirement and improved insulin sensitivity. In addition, stress enhances diabetic symptoms and can be decreased with regular exercise.
Aerobic Exercise
The American College of Sports Medicine prescribes 20 to 60 minutes of endurance activity four to seven days per week for individuals with Type 2 diabetes. Because 80 percent of individuals with Type 2 diabetes are overweight or obese, ACSM emphasizes duration and caloric expenditure over exercise intensity. Therefore, exercise intensity should fall between 50 and 80 percent maximal ability, allowing goal duration to be reached. Popular endurance activities involving large muscle groups include walking, swimming or cycling.
Resistance Training
Combining aerobic exercise with resistance training enhances exercise benefits for individuals with Type 2 diabetes. Although strength training burns less calories than cardio, increased muscle mass improves body composition and metabolism. ACSM suggests strength training at least two times per week using two to three sets of low resistance and high repetitions to promote caloric expenditure and safety for people with Type 2 diabetes. The American College of Sports Medicine defines low resistance as less than 70 percent maximal ability and high reps as 12 to 20.
Safety Guidelines
Type 2 diabetics must consider timing of medication, food intake and blood glucose levels pre- and post exercise. ACSM recommends further blood glucose testing during exercise sessions exceeding 60 minutes. In addition, the American Council on Exercise suggests exercising at the same time each day, one to two hours after eating and before peak insulin activity. Because exercise has an insulin-like effect, insulin dosages are typically lowered prior to an exercise session.
Contraindications
The American Council on Exercise advises against exercise during active retinal hemorrhaging, periods of illness or infection or immediately following retinopathy therapy. The "American Council on Exercise Personal Trainer Manual" requires exercise postponement if pre-exercise blood glucose is below 100 mg/dL or greater than 300 mg/dL. Consult a doctor before starting any fitness program.
References
- "Exercise Management for Persons with Chronic Diseases and Disabilities"; American College of Sports Medicine; 2003
- "American Council on Exercise Personal Trainer Manual"; American Council on Exercise; 2003
