Type 2 diabetes is a dangerous condition that elevates your risk for heart problems, Alzheimer's disease and other complications. Fitness training with regular exercise is essential to control your diabetes and protect your long-term well-being. Review any fitness plan with your doctor, however, before starting, particularly if you have a heart condition.
Understanding Type 2 Diabetes
Type 2 diabetes occurs when your body ignores the hormone insulin or fails to provide enough insulin. Insulin is vital to your health, because the hormone allows a type of sugar called glucose to enter your blood cells and serve as an energy source. Diabetes triggers a glucose buildup that robs your body of energy and puts you at a higher likelihood for nerve damage, heart disease and other potentially fatal health problems, the Mayo Clinic explains. Symptoms of the condition include higher levels of hunger and thirst, as well as the need to urinate frequently.
Fitness Training & Diabetes
Maintaining a healthy body weight is vital to control the complications of type 2 diabetes. Doctors typically recommend at least 30 minutes of aerobic exercise on most days of the week as an effective method to lose weight and ensure your overall fitness. Walking and jogging are safe aerobic activities that can be performed throughout the year; many people suffering from diabetes suffer foot problems, the FamilyDoctor website notes, so you may prefer chair exercises or riding a stationary bicycle at the gym. Cycling is also typically recommended for people who are more than 50 pounds overweight, as the activity puts less stress on your back, ankles and knees than walking. Ask your doctor if strength training with weights may also benefit your diabetes, as the resistance exercise improves your body's power to burn calories.
Training Essentials
Safe fitness training with type 2 diabetes begins with carving out time for a short warm-up prior to any workout. Wear comfortable shoes and socks that offer plenty of room for your feet and aim to stretch or walk lightly for up to 10 minutes. Perform the same activity at the conclusion of your workout so your body has a chance to cool down. Start your fitness training slowly and only add to the duration and challenge of your training when your comfort level allows. Exercise often triggers changes to your glucose levels, so ask your doctor what your healthy glucose level should be before and after you exercise, and check your levels accordingly.
Staying Healthy
Eating a low-fat diet is essential to see the full benefits of your fitness training. Center your meal plan around whole grains, vegetables and fruits and ask your doctor for a referral to a nutritionist if you need help. Keep a carbohydrate snack nearby during your fitness training to counter the effects of sudden low blood sugar. Your choice of snack may include 1 cup of milk, 1/2 cup of fruit juice, 1/2 cup of regular soda, three glucose tablets or a small handful of candy. Drink plenty of water and reschedule your training if your glucose level is abnormal prior to exercise, FamilyDoctor advises.
