When you have type 2 diabetes, physical activity is an important part of your treatment plan. It is important to have a good diet plan and maintain your blood sugar level with medication or insulin if needed.
If you work with physical health throughout your life, you can control your diabetes and keep your blood sugar levels under control. Controlling your blood sugar levels is important to prevent chronic problems such as nerve and kidney disease.
Physical strength helps your mind and body in many ways. Exercise has many benefits, but most importantly, it makes it easier to control your blood sugar level. People with type 2 diabetes have high blood sugar because their body does not produce enough insulin to process it or their body does not use insulin properly.
What to know about exercise for type 2 diabetes
In any case, exercise can lower your blood sugar. Muscles can use glucose without insulin when you exercise. In other words, it does not matter if you have insulin resistance or do not have enough insulin: when you exercise, your muscles get the sugar they need, and as a result, your blood sugar level drops.
If you are insulin resistant, exercise will make your insulin effective. That is your insulin resistance decreases when you exercise, and your cells can use glucose more effectively. Exercise can help prevent chronic problems, especially heart problems, in people with type 2 diabetes.
People with diabetes are more likely to have blocked arteries (heart disease), which can lead to heart attack or stroke. Exercise helps keep your heart healthy and strong. In addition, exercise helps you maintain good cholesterol, and it helps prevent excess cholesterol and coverage that can prevent blood from flowing through your arteries.
3 Important Questions To Ask Yourself Before Starting Exercise.
1. Will Exercises Hurt Your Joints?
Chronic diabetes can affect them. Over time, blood sugar in them begins to rise, which is called “glycation”. Good control over your disease can help delay it, but if you have diabetes for a long time, it can be overwhelming.
Glycation makes your joints hard and weak. It is dangerous to trigger HIIT or take too many quick steps – one bad move can lead to injury. Practices where you take the same steps over and over again can lead to problems. Strong joints can affect your balance, which can be detrimental to you.
Many people with type 2 diabetes take cholesterol medications called statins. They can cause muscle or joint pain, making it difficult for you to accurately or quickly detect significant side effects. These drugs make it possible for injuries to muscles or joints.
On the other hand, exercises like yoga, pilates and toy c are good choices. They help you build your strength, balance and flexibility.
2. Do You Have Any Complications?
Some health problems associated with type 2 can worsen or exacerbate your injury behavior depending on what type of exercise you do. Neurological damage associated with diabetes.
The type that your doctor calls “peripheral neuropathy” can cause loss of sensation in the legs and feet. This can affect your balance and increase your chances of falling. If you have one, try to run or jump. Choose exercises that do not affect your joints, such as swimming. Another type of nerve damage, autonomic neuropathy, can cause you to faint very quickly.
Diabetes can cause new blood vessels to grow in your eyes – your doctor may call it “mental illness”. They are fragile and often leaky. These weakened blood vessels can bleed when jumping, gaining weight, taking steps, or keeping your head down (like yoga). If you did a comprehensive eye exam last year, your optometrist can tell you if your favorite exercise is safe.
3. Does Exercise Affect Blood Sugar?
When you exercise, your body needs extra energy from blood sugar, also known as glucose. When you do something fast like a race to catch the bus, your muscles and liver release sugar for fat. Exercise will usually reduce your size. If you are taking insulin medication or diabetes, increasing exercise strength or height means you need to adjust your snack, medication or both. Talk to your doctor about what works best for you.
Exercising too hard can raise your blood sugar, making it harder for your muscle cells to use insulin. Workout helps push you by making small tears in the muscle fibers. As they heal, your muscles will strengthen. But if you are not accustomed to hard workouts like HIIT, they can do a lot of damage as the days go by as you move back. At that time, your muscle cells will not be able to use insulin properly, which will increase your blood sugar.
10 Exercises for Type 2 Diabetes
1. Walking
You do not need a member or expensive gym equipment to move. If you have a couple of supports and a safe place to walk, you can start today. In fact, you can achieve your maximum physical activity goal by going at a consistent pace for 30 minutes five days a week. According to a 2014 study, walking can help lower blood sugar levels and help diabetics with type 2 diabetes.
2. Sports team
If you have difficulty motivating yourself to exercise, it may help to join a recreational sports team. The opportunity to collaborate with your team members and your commitment will help you discover the motivation you need to show each week. Many recreational sports offer good aerobic exercise. Try hockey, football, softball, tennis pairs or the last frisbee.
3. Weight lifting
Weight lifting and other strengthening activities help build your muscles, which will increase the number of calories you burn each day. Strength training can also help improve your blood sugar control. If you want to incorporate weight loss into your weekly exercise routine, you can use weight loss machines, free weights or heavy household items, such as canned goods or water bottles.
To learn how to lift weights safely and effectively, consider joining a weight loss class or asking a professional bodybuilding instructor for guidance.
4. Opposition band exercise
Weight is not the only tool you can use to strengthen your muscles. You can also perform a variety of reinforcement functions with resistance bands. To learn how to incorporate them into your practice, talk to a professional trainer, take an opposition band class or watch an opposition band training video.
According to a recent study, increasing your strength and exercising with resistance bands can have minimal benefit to your blood sugar control.
5. Swimming
Marine activities offer another option for joint exercise. For example, swimming, water aerobics, running water and other water activities can give your heart, lungs and muscles exercises while at the same time causing less stress on your joints. One reliable source found that water exercise can help lower blood sugar levels like ground exercise.
6. Cycling
About half of all type 2 diabetics have arthritis. Both of these conditions have a number of risk factors, including obesity. Diabetes, a condition that occurs when nerves are damaged, can also cause joint pain in people with type 2 diabetes. If you have low joint pain, choose low-impact exercises. Cycling, for example, can help you achieve your balance goals while reducing stress on your joints.
7. Calisthenics
In calisthenics, you use your body weight to strengthen your muscles. Common callisthenic exercises include pushups, pullups, squats, and squats. If you choose to strengthen your muscles with weights, resistance bands or your body weight, try to build every major muscle group in your body.
To give your body time to recover, take a day off from muscle strengthening activities between each strength training session.
8. Pilates
Pilates is a popular bodybuilding program designed to improve strength, coordination and balance. According to a recent study of older women with type 2 diabetes, it may also help improve blood sugar control. Consider joining a Pilates class at your local gym or Pilates studio.
9. Yoga
According to a 2016 review, yoga can help control blood sugar, cholesterol levels and weight in people with type 2 diabetes. It can help lower blood pressure, improve the quality of your sleep, and improve your mood. If you are interested in trying yoga, join a class at a nearby studio or gym. A trained therapist will help you learn how to move from one position to another using the correct posture and breathing techniques.
10. Stretching
Although stretching does not affect blood sugar control, it does keep your joints very flexible. This is especially important if you have arthritis and diabetes. Ask your trainer or physiotherapist if they are safe and easy to stretch.
Exercise Tips for Type 2 Diabetes
1. Consult your doctor properly.
Let them know what you want them to do. They can make sure you are ready for it. They will test whether you need to change your diet, insulin or medication for diabetes. Your doctor may tell you if you exercise during the day.
2. Check your blood sugar.
Ask your doctor if you need to check before exercise. If you plan to exercise for more than an hour, be sure to check your blood sugar levels regularly during your workout so you know if you need snacks. Check your blood sugar after each workout and you can adjust if necessary.
3. Make a list of fun activities.
You have a lot of options and you don’t have to go to the gym. Which is better? Think about something you have ever tried to do or experienced in the past. Sports, dance, yoga, walking and swimming are just a few ideas. Anything that increases your heart rate is calculated.
If you want to stay healthy and avoid diabetes, exciting sports like rock climbing or diving should be safe. Make sure you get the right training. Do not do these activities alone, because if your blood sugar is too low you may need help. Carry fast-acting carbohydrates such as sports gel, glucose tablets or pie cake.
4. Power train twice a week.
It can improve blood sugar control. You can lift weights or work with resistance straps. Or you can do movements like pushups, lunches and squats that use your body weight. Your strength training program should work for your whole body.
Adjust your schedule to work for different muscle groups on different days or work longer. It is best to work with a certified trainer or trainer so you will learn the right way to do each exercise.
5. Carry carbs. Exercising can lower your blood sugar.
Always keep small carbohydrate snacks on hand such as fruit or fruit juice if your blood sugar is low.
6. Facility in it
Start with 10 minutes of exercise at a time. Gradually work up to 30 minutes a day. Stop exercising if you have tremors, anxiety, weakness or confusion, sweating more than usual, palpitations, or a headache.
7. Be polite
Exercise, eat and take your medication at the same time every day to prevent hypoglycemia.
8. Go public
Exercise with someone who knows you have diabetes and knows what to do if your blood sugar is too low. Send a message to your friend and ask them to join you. Time goes by especially when you have a good company and someone to entertain you! This is so much fun. Also wear a medical ID card or carry a card stating that you have diabetes.
9. Stop if something suddenly hurts
If your muscles are a little sore, that’s normal. No sudden pain. You can’t get hurt if you don’t do a lot in the beginning.