How to Exercise with Type 2 Diabetes?

Answer 1

Exercises for people with Diabetes can vary from person to person. You may want to hire a personal trainer for a session or two just to learn some basic exercises. In general some good exercises for people with diabetes is strength training and aerobic, high or low impact, whichever you prefer and can handle in your situation,

Answer 2

Want to manage your type 2 diabetes? Listen up: a recent study says exercise matters.

According to a study published in the Annals of Internal Medicine, overweight patients who exercised for up to 45 minutes three times a week lowered their hemoglobin A1C values — a value that measures blood glucose control — by .51 percent. Patients who also added strength training to their routine also increased their hemoglobin A1C values by an additional .46 percent.

That's huge news — improved blood glucose control can also reduce a person's risk for heart attack, stroke, and kidney disease.

If that isn't enough to convince you, exercise alone is essential for controlling weight gain, a common problem for diabetics. This can further reduce your heart attack or stroke risk.

To benefit from the effects of exercise, follow these guidelines.

How to Exercise with Diabetes

1. Start out slow. Exercising too hard can make you prone to injury, as well as affect your insulin. For aerobic exercise, start out with 15 minutes of moderate, easy exercise, such as swimming or walking. For strength training, keep it between three to four exercises, taking a two to three minute rest between exercises. If you run out of breath, stop.

2. Before exercise, always check your blood glucose. Exercise can elevate blood glucose, which can be dangerous if your blood glucose is already high. As a precaution, do not exercise if it is higher than 300 mg/dL. If there are ketones in your blood, do not exercise if your blood glucose is more than 250 mg/dL.

3. Gradually increase the intensity of your workouts. For example, if you can easily go for a 30 minute walk, try incorporating light ankle weights or picking up the pace. For strength training, increase the weights you lift once they aren't as challenging to lift.

4. Wear comfortable shoes. These shoes should not pinch your toes or cause any discomfort. Remember, foot problems are serious if you are diabetic. Sweat-wicking socks are also important, which helps keep your feet dry.

5. Although post-workout nutrition is not important for most people, it is for diabetics. Always have a carbohydrate-rich food nearby after your workout. You may risk serious complications if you do not eat after exercise. Good foods include bread, an energy bar, or fruit.

As an additional tip, never exercise without your doctor's permission. Not all type 2 diabetics may be healthy enough for exercise. Your doctor may also make medication adjustments to ensure there are no medical complications during exercise.