August 16, 2023
Working Out with Type 2 Diabetes
Working out and eating healthy go hand in hand while trying to prevent or manage Type 2 Diabetes. Working out first starts with identifying your goals, and maintaining a healthy outlook on exercise. There are many ways to shift your perspective around exercise so you can enjoy it. Being active while having Type 2 diabetes has tremendous benefits for your body and insulin levels. Exercising even in small ways helps your body become more sensitive to insulin, which helps manage your diabetes. Physical activity also helps lower your risk of heart disease and nerve damage.
Studies have shown that 150 minutes of aerobic exercise a week can make insulin work better and reduce blood sugar long term. Two sessions of strength training such as lifting weights or using resistance bands helps build muscle mass. The more muscle mass you obtain, the easier your body can handle blood sugar.
Starting with activities such as stretching, walking, yoga, dancing, swimming, and bicycling can help make exercise feel fun. Start with small goals as well, like walking a mile or two twice a week or taking the stairs instead of the elevator. Even parking further from a destination, so you are walking more is an easy way to incorporate everyday exercise. Joining exercise classes at a local gym or even just going for a jog around the block can help make exercise feel less like a chore. The secret to exercising is just finding an activity you like that gets your heart rate up.
For beginners, easing into exercise is the best route. Start with 10 minutes at a time, and gradually work up to 30 minutes and possibly an hour. Noticing your stamina improving and seeing the benefits of exercising will make you more inclined to want to exercise. Also, reaching out to a friend or family member to exercise with you helps the time go by faster. Wearing the correct athletic shoes that provide the most support on your feet is pivotal to working out smarter and not harder. If anything begins to ache, stop working out immediately.
Drink plenty of water before, during, and after exercise. Check blood sugar levels after working out to be safe. Carry carbohydrates as well such as fruit, or a sports drink, just in case blood sugar begins to drop. Check with your regions’ lifestyle coach as well to see what exercises she recommends. Physical activity will look different for everyone, and having healthy, attainable goals is the key to making exercising a regular habit that you come to enjoy.
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