Exercise is one of the most important aspects of staying in shape and keeping up with healthy habits, especially if you are struggling with Type 2 diabetes. Not only does keeping up with exercise help you manage your condition properly, it can also work to control a weight loss plan and regulate your blood sugar levels.
A breakdown of exercise and Type 2 diabetes
When you begin to exercise, the body will search for ways to help you "fuel up," so to speak, and the majority of this energy will be secreted from your pancreas in the form of insulin. For short, sudden bursts of exercise, such as chasing down a city bus or hiking up a flight of stairs, the muscles and the liver will excrete stored glucose for fuel. However, when you engage in physical activity continuously, such as going for a jog or spending a few sessions at the gym, your muscles will secrete the same glucose at 20 times the normal rate, which is extremely beneficial in helping regulate your blood sugar levels, according to WebMD.
Why exercise is beneficial for patients with Type 2 diabetes
According to the American Council on Fitness (ACE), many doctors are recommending exercise to their patients in addition to weight loss nutrition so that they can decrease their insulin resistance. This is because during exercise, you can decrease the risk of cardiovascular disease by lowering your blood pressure, cholesterol levels and body fat all in one fell swoop.
These are the guidelines that ACE recommended for people with Type 2 diabetes who were just starting out:
Stretching exercises: It is extremely important to stretch out the major muscle groups to where you feel tension - not pain. Continue for two to four repetitions with each stretch, focusing on extensive muscle groups such as the arms and legs.
Resistance training: Whether you use your own body weight doing yoga or Pilates or breaking a sweat lifting weights, you need to engage in resistance training to make sure that you are getting a full body workout. ACE recommends that you perform these types of exercises at least two times per week at low-to-moderate intensity for the best results.
Cardiovascular exercise: The sky is the limit when it comes to cardiovascular exercise. However, ACE states that people with Type 2 diabetes should strive for attaining at least 1,000 kcal expended in each workout session. As long as you're heart rate is up, you are on the right track. However, many people who struggle with the disease prefer non-weightbearing exercises, such as water aerobics and cycling.
A few things to remember
Before you begin any exercise regimen, be sure to make sure that you speak with your doctor to see if your physical activity choice is right for you. Just like taking your garcinia cambogia extract before meals, be sure to monitor your blood sugar before and after exercise, engage with fitness with a partner and wear an ID bracelet to let others know that you are a diabetic in case of emergency.