There’s no doubt that regular exercise is beneficial for people managing diabetes. At the most basic level, exercise increases insulin sensitivity, research shows, which affects weight and blood sugar levels.
It’s also important to incorporate resistance training two to three days a week, with at least one day in between workouts. You should also avoid prolonged sitting by getting up and moving or stretching for a couple of minutes every half-hour.
People with type 2 diabetes who incorporated both aerobic and strength-training exercises into their routine experienced improved blood sugar control after just 12 weeks, according to a study published in February 2015 in the Journal of Sports Medicine and Physical Fitness. Participants also reported increased energy levels and improved self-esteem.
According to the American Diabetes Association (ADA), most adults with type 1 and type 2 diabetes need at least 150 minutes of moderate-to-vigorous exercise every week, spread over a period of at least three days, “with no more than two consecutive days of inactivity.”.
For more tips on how to control diabetes we highly recommend you check out our free Step by Step Guide on How To control Diabetes >>>> Get Now For Free <<<<<
For people who have diabetes — or almost any other disease, for that matter — the benefits of exercise can’t be overstated. Exercise helps control weight, lower blood pressure, lower harmful LDL cholesterol and triglycerides, raise healthy HDL cholesterol, strengthen muscles and bones, reduce anxiety, and improve your general well-being. There are added benefits for people with diabetes: exercise lowers blood glucose levels and boosts your body’s sensitivity to insulin, countering insulin resistance.
Many studies underscore these and other benefits from exercise. Following are some highlights of those results:
- Exercise lowered HbA1c values by 0.7 percentage point in people of different ethnic groups with diabetes who were taking different medications and following a variety of diets — and this improvement occurred even though they didn’t lose any weight.
- All forms of exercise — aerobic, resistance, or doing both (combined training) — were equally good at lowering HbA1c values in people with diabetes.
- Resistance training and aerobic exercise both helped to lower insulin resistance in previously sedentary older adults with abdominal obesity at risk for diabetes. Combining the two types of exercise proved more beneficial than doing either one alone.
- People with diabetes who walked at least two hours a week were less likely to die of heart disease than their sedentary counter- parts, and those who exercised three to four hours a week cut their risk even more.
- Women with diabetes who spent at least four hours a week doing moderate exercise (including walking) or vigorous exercise had a 40% lower risk of developing heart disease than those who didn’t exercise. These benefits persisted even after researchers adjusted for confounding factors, including BMI, smoking, and other heart disease risk factors.
Why Workout is Important for Type 2 Diabetes Management.
Insulin is a hormone made by your pancreas, and your body needs it to deposit glucose, which is the body’s main source of energy, into your cells, says Jill Weisenberger, RDN, CDCES, who’s based in Newport News, Virginia, and is the author of Diabetes Weight Loss — Week by Week. Exercise helps train the body to use insulin better long term, Weisenberger says.
Exercising can be as simple as taking a walk — the trick is continuing to take those steps regularly to help you manage type 2 diabetes. Regular physical activity can help boost your weight loss efforts, and even a small amount of weight loss — just 5 to 10 percent of your body weight — can improve your A1C, according to John Hopkins Medicine.
Regular exercise can help reduce blood pressure and cholesterol levels, which helps lower your risk of heart disease.
For more tips on how to control diabetes we highly recommend you check out our free Step by Step Guide on How To control Diabetes >>>> Get Now For Free <<<<<
How to Stick With Your Exercise Plan.
1 Take an easy step when beginning your exercise routine.
If you’re a couch potato who suddenly runs 5 miles on your first day of exercise, you’ll be sore on day two — perhaps with blisters on your feet and ready to throw in the towel. Instead, if you’re not used to being active, we highly recommend starting slowly by walking 20–30 minutes each day at a comfortable pace. As your fitness levels improve, aim to add ten to twenty minutes to your walking routine each week, until you reach a goal of 40–60 minutes of brisk walking, five days a week. By so doing your body will start adopting to being active always.
2 Choose your favorite Physical Activity.
You’re also more likely to stick with your exercise plan if it’s fun, invigorating, and suits your abilities. For example, if you don’t enjoy walking on a treadmill, it will be hard to stay motivated to step on it — and stay on it — every day. Yet, if you like walking briskly outside, as long as you have the proper gear for the weather, you’re likely to make time for it every day, Trying new activities can also keep fitness fresh and exciting.
3 Try your workout steps with friend and family.
Live-stream an exercise class online, and do it with a friend. Having someone to exercise with helps pass the time more quickly and takes your mind off the effort you need to exercise, says Rob Powell, PhD, CDCES, assistant professor within the Department of Exercise Science and the Director of the Diabetes Exercise Center at Marshall University in Huntington, West Virginia, and exercise physiologist at Dr. Corcoran’s Diabetes Training Camp. Pick a buddy who will hold you accountable and encourage you to show up for your exercise session.
4 Reward Yourself With Healthy Treats for Breaking a Sweat.
Celebrate milestones, such as sticking to your plan for one week, one month, two months, and so on. Just don’t celebrate with food — use it as an opportunity to take your fitness goals to the next level. Treat yourself to an online shopping spree for new workout clothes, sign up for an online boutique fitness class (such as Peloton or obe), or the like.
5 Formally Schedule A Sweat Sessions Every day.
Block out the time in your daily planner, especially if you’re prone to letting the day get away from you. Seeing exercise on your daily to-do list reminds you that it’s a priority. If it helps, you can break your exercise routine up into smaller chunks throughout your day. Maybe 20 minutes before work, 20 minutes on your lunch break, and 20 minutes after dinner.
6 Always prepare workouts a day in advance.
Lay out your clothes for your morning workout before you go to bed at night — or even sleep in them. You can also pack your gym bag so you can just grab and go when you leave in the morning. “If your gym clothes are stuck in the back of your closet, you’re less likely to reach for them,” Dr. Powell says.
7 Always Check Your Blood Sugar Level Before and After Workout.
This shows you how much exercise helps to improve blood sugar control. “When you see how your body reacts to different types of exercises and the length and intensity of your workout, it can motivate you to stick with what works,” Weisenberger says. Also, be sure to keep glucose tablets or juice boxes in your gym bag or locker so that you can address an episode of low blood sugar, should it happen while exercising — and stop if you feel shaky or anxious.
check out EASY KETO a practical guide on keto recipes and meal plans for healthy diabetic >>>Click Here To Get<<<<.
For more tips on how to successfully lose weight as a diabetic we highly recommend you check out this our step-by-step guide on how to lose weight faster as a diabetic for as low as $15 >>> Get Now <<<.
