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In case you haven't heard: workouts and exercise are good for people with type 2 diabetes.
It helps control blood sugar levels, increases energy levels, improves heart health, and promotes emotional well-being. Barring other medical complications, most people with diabetes can and should exercise to manage their disease and improve overall health.
How does exercise improve blood sugar?
Exercise lowers blood sugar in two ways:
First, exercise increases insulin sensitivity. This means your cells will be better able to use available insulin to absorb sugar from your bloodstream and use it as energy for your body.
Second, exercise stimulates other mechanisms that allow your muscles to absorb and use sugar for energy, even without insulin.
Not only does physical activity improve blood sugar levels in the short term, but exercise over time also helps lower A1C levels over time.
Also Read: How to Cure Type 2 Diabetes Naturally
How important is exercise for diabetes?
Leading a sedentary (or inactive) lifestyle is one of the main risk factors for developing type 2 diabetes, and the high incidence of obesity and overweight among people with type 2 is also highly correlated with inactivity. Starting an exercise program can decrease body mass and, consequently, decrease insulin resistance in type 2 diabetes.
Studies have shown that people with type 2 diabetes who exercise regularly have better A1c profiles than those who don’t. Along with medical nutrition therapy, exercise is one of the first lines of defense in managing type 2 diabetes.
Additionally, exercise is a key tool in preventing one of the main complications of type 2 diabetes: cardiovascular disease. Studies have shown that regular activity reduces triglyceride levels and blood pressure.
How much exercise does a person with diabetes need?
The American Diabetes Association (ADA) recommends the following physical activity for adults with type 2 diabetes:
At least two and a half hours of moderate to vigorous intensity physical activity per week (e.g., brisk walking, water aerobics, swimming, or running).
Two to three resistance exercise sessions per week. Resistance exercise is physical activity that builds muscle strength, such as lifting weights or doing push-ups.
No more than two days in a row without physical activity.
Incorporate flexibility exercises such as stretching or yoga into your weekly routine.
Read also: After all, is diabetes really curable?
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Make an appointment with your doctor before starting an exercise program. If you have certain diabetic complications, such as nerve damage, eye disease, or kidney disease, your doctor may recommend very specific ways to exercise.
Because exercise typically has a blood glucose-lowering effect, if you are taking insulin or certain medications such as sulfonylureas and glinides, you will need to pay special attention to your blood glucose levels before, during, and after exercise. Talk to your doctor about taking preventive measures. If you are not taking these medications, you do not need to worry about low blood sugar from exercise, but you can still test your blood sugar to see how exercise affects your body over time.
Once you've gotten approval to start a fitness program, follow these tips to stay safe while exercising:
Keep a log. Use an exercise diary to track your physical activity and your blood sugar levels before and after exercise.
Stay hydrated. Drinking water before, during, and after exercise is important to reduce the risk of dehydration associated with high blood sugars.
Warm up and cool down. A warm-up of 5 to 10 minutes of aerobic activity (walking, cycling, etc.) at a low intensity level and gentle stretching for another 5 to 10 minutes is recommended. A cool-down should also last 5 to 10 minutes, until your heart rate returns to pre-exercise levels.
Dress appropriately. Wear well-fitting shoes and socks and breathable, weather-appropriate clothing to avoid foot problems and heat stroke.
Breathe well. During strength training, do not hold your breath, as this can affect your blood pressure and make you feel dizzy. Consult your doctor before beginning resistance or strength training.
Start slowly. If you are new to exercise, or have been inactive for a long time, start by taking it easy and increasing the time as you gradually build up your body's endurance.
Save your breath. Slight shortness of breath is normal during cardio, but struggling to catch your breath is not. You should be able to carry on a conversation while exercising.
Bring a phone. If you exercise outdoors, you will always have access to emergency medical services via a cell phone or other means of communication if needed.
