Find out the best exercises to help you manage diabetes Type 2
Exercising is one of the healthiest things you can do when you have Type 2 diabetes. Adding regular exercise to your routine provides incredible health benefits and can actually help you control your diabetes. The American Diabetes Association recommends that anyone with type 2 diabetes should actively exercise at least 30 minutes a day, five days a week. Increasing your physical activity can improve your insulin sensitivity and lower your HDL cholesterol, blood pressure, and blood glucose levels. If you are wondering what are the best exercises for diabetics type 2, here are the four best exercises for diabetes, as recommended by experts at the Cleveland Clinic and ADA.
#4: Strength Training (strength exercises)
Strength training builds strong muscles and bones. You can lift weights on your own, use weight machines, or join a strength training class like CrossFit. Experts recommend this type of exercise for diabetes type 2 because it helps lower blood sugar by making your body more sensitive to insulin. Strength training increases your stamina as well as your strength, which will make chores and daily activities easier.
#3: Tai Chi or Yoga (flexibility exercises)
Tai Chi and Yoga are recommended for people with Type 2 diabetes for a variety of reasons. The stretching exercises tone your body and increase flexibility and balance, making it easier for you to perform other activities. The breathing and relaxation part of these exercise programs lower stress. The ADA advises that the increase in muscle mass gained in yoga may help you control blood glucose levels.
#2: Swimming (aerobic exercises)
Swimming is an all-around great activity for anyone with diabetes type 2. It provides all types of exercise recommended by the ADA: low-impact aerobic exercise for weight control and cardiovascular benefits, gentle stretching to keep you limber, and resistance training (provided by the water) to strengthen your muscles. Swimming is also known to reduce stress levels, which can lower your blood pressure and help you avoid complications from diabetes.
#1: Walking (continuous exercises)
Walking is considered by many to be the best exercise for people with Type 2 diabetes. This low-stress exercise is easy enough that people at every fitness level can do it, even if they are not used to physical activity. For the best aerobic benefit, you should walk quickly enough that you are breathing harder than usual but can still talk without difficulty. You can start with walking for just ten minutes a day and build up to 30 minutes.
How to create your diabetic exercise program
The ADA recommends creating a personalized diabetic exercise program that fits your schedule and fitness level. It should include four types of physical activity, performed five days a week. Your diabetic exercise program should consist of:
- Aerobic exercise (swimming or brisk walking) five times a week, at least 30 minutes
- Strength exercises (strength training) two or three times a week, for 30 minutes or three sets of 10 minutes
- Stretching and flexibility exercises (Tai Chi or Yoga) two times a week for 30 minutes
- Continuous daily activities (walking) for five minutes or so, every 90 minutes throughout the day
Consult your health provider before starting any exercise program, and remember to check your blood glucose levels before and after exercising. It is a good idea for people with diabetes Type 2 to bring a few healthy snacks when exercising in case you need a quick energy boost. Stay tuned to www.BetterHealthKare.com for more tips on exercising and ways to manage Type 2 diabetes.