Exercise is very beneficial in the management of type 2 diabetes. Always consult with your doctor about exercise guidelines, to exercise safely and reduce risks.
Weight loss is vital, particularly just after a diagnosis of type 2 or prediabetes. Weight loss increases insulin sensitivity, allowing cells to work effectively and use the insulin body is making. Losing weight can help to reach your goal. It may also help you in reducing the intake or dose of medicines in the long run. To lose weight slowly and steadily, change your lifestyle.
Physical activity benefits are as follows:
- lowers blood glucose levels.
- lowers blood pressure.
- improves blood flow.
- improves your mood.
- may help you sleep better.
- Helps you maintain your weight.
Most kinds of physical activity can help you take care of your diabetes. Certain activities may be unsafe for some people, such as those with low vision or nerve damage to their feet. Ask your health care team about physical activities are safe for you.
Doing different types of physical activity each week will give you the most health benefits. Mixing it up also helps reduce boredom and lower your chance of getting hurt. Try these options for physical activity.
You can also add extra activity to your daily routine
If you have been inactive or you are trying a new activity, start slowly, with 5 to 10 minutes a day. Then add a little more time each week. Increase daily activity by spending less time in front of a TV or other screen. Try these simple ways to add physical activities in your life each day:
- Walk around while you talk on the phone or during TV commercials.
- Do chores, such as work in the garden, rake leaves, clean the house, or wash the car.
- Park at the far end of the shopping center parking lot and walk to the store.
- Make your family outings active, such as a family bike ride or a walk in a park.
- Take the stairs instead of the elevator.
If you are sitting for a long time, such as working at a desk or watching TV, do some light activity for 3 minutes or more every half hour.5 Light activities include
- leg lifts or extensions.
- overhead arm stretches.
- desk chair swivels.
- torso twists.
- side lunges.
- walking in place.
Do aerobic exercise
Aerobic exercise is activity that makes your heart beat faster and makes you breathe harder. You should aim for doing aerobic exercise for 30 minutes a day most days of the week. You do not have to do all the activity at one time. You can split up these minutes into a few times throughout the day.
To get the most out of your activity, exercise at a moderate to vigorous level. Try
- walking briskly or hiking.
- climbing stairs.
- swimming or a water-aerobics class.
- riding a bicycle or a stationary bicycle.
- taking an exercise class.
- playing basketball, tennis, or other sports.
Do strength training to build muscle
Strength training is a light or moderate physical activity that builds muscle and helps keep your bones healthy. Strength training is important for both men and women. When you have more muscle and less body fat, you’ll burn more calories. Burning more calories can help you lose and keep off extra weight.
You can do strength training with hand weights, elastic bands, or weight machines. Try to do strength training two to three times a week. Start with a light weight. Slowly increase the size of your weights as your muscles become stronger.
Do stretching exercises
Stretching exercises are light or moderate physical activity. When you stretch, you increase your flexibility, lower your stress, and help prevent sore muscles.
You can choose from many types of stretching exercises. Yoga is a type of stretching that focuses on your breathing and helps you relax. Even if you have problems moving or balancing, certain types of yoga can help. For instance, chair yoga has stretches you can do when sitting in a chair or holding onto a chair while standing. Your health care team can suggest whether yoga is right for you.