When you have type 2 diabetes, exercise or physical activity is an important component of your treatment plan. Exercise has so many benefits, but the biggest one is that it makes it easier to control your blood glucose (blood sugar) level. Exercise can also help people with type 2 diabetes avoid long-term complications, especially heart problems. Two types of physical activity are most important for managing diabetes: aerobic exercise and strength training.
1. Aerobic exercise
Aiming for 30 minutes of moderate-to-vigorous intensity aerobic exercise at least 5 days a week or a total of 150 minutes per week. Spread your activity out over at least 3 days during the week and try not to go more than 2 days in a row without exercising. If you haven’t been very active recently, you can start out with 5 or 10 minutes a day.
Then, increase your activity sessions by a few minutes each week. Over time, you’ll see your fitness improve, and you’ll find that you’re able to do more.
Some examples of aerobic exercise are:
* Brisk walking (outside or inside on a treadmill)
* Bicycling/Stationary cycling indoors
* Dancing
* Swimming
* Playing tennis
* Stair climbing
* Jogging/Running
2. Strength Training
Strength training (also called resistance training) makes your body more sensitive to insulin and can lower blood glucose. It helps to maintain and build strong muscles and bones, reducing your risk for osteoporosis and bone fractures. Preventing muscle loss by strength training is also the key to
maintaining an independent lifestyle as you age.
We recommend: doing some type of strength training at least 2 times per week in addition to aerobic activity.
Below are examples of strength training activities:
* Weight machines or free weights at the gym
* Using resistance bands
* Lifting light weights or objects like canned goods or water bottles at home
* Exercises that use your own body weight to work your muscles (examples are pushups, sit ups, squats, lunges, wall-sits and planks)
Make a commitment to exercise; make it a priority. Your longterm health depends on it, so as tough as it may be to find time or to motivate yourself to exercise, keep at it. It will help you lose weight (if you need to do that), and it will make your body more efficient at using its insulin and glucose.
