Type 2 Diabetes Exercises

Type 2 diabetes is the most common form of the disease, and has been linked to other diseases such as obesity, high blood pressure and high cholesterol. Individuals with type 2 diabetes can improve their overall health and control the disease through exercise and weight training. Give yourself the best chance of successfully managing type 2 diabetes by dedicating yourself to an exercise plan.

Type 2 Diabetes

• Diabetes has two forms: type 1 and type 2. Type 1 is also known as juvenile onset diabetes, and is a chronic lifelong condition in which the pancreas does not produce enough insulin to break down glucose in the body. Type 1 diabetics are insulin-dependent and must rely on daily injections of the hormone. Type 2 diabetes is similar to type 1 in the sense that the patients are not able to metabolize blood glucose properly. As opposed to your pancreas producing insufficient amounts of insulin (as in type 1) your body becomes resistant to the hormone, leaving too much sugar in your bloodstream (see Reference 1). However, many of these diabetics are not dependent on external sources of insulin and are able to manage the disease by following a strict diet and exercise regimen (see Reference 1).

  One of the major causes of type 2 diabetes is a lack of exercise and an unhealthy diet, although the exact reason that it develops mainly in sedentary individuals has yet to be determined. According to Ruchi Mathur, M.D., "...there is a strong association between diabetes and the location of fat in the body" (see Reference 2). Large amounts of stomach fat is a high-risk factor for developing type 2 diabetes, and reducing your body-fat percentage can help dramatically lower your chances of developing type 2 diabetes.

Exercises for Diabetics

• Measure your blood glucose level before exercising and then again after your workouts. Exercise affects each diabetic differently, and it may lower or raise your blood sugar level depending on your individual physiology and health (see Resource 1). Do not let your blood sugar drop too low to avoid potentially-life threatening hypoglycemia, and you may need to reduce your insulin injection before exercising to avoid this.

  Start with light exercise and ramp up your workouts as you become more physically fit and confident about your abilities. Set a goal of a half-hour of exercise four to five days per week (see Resource 2). Exercise with another person who can keep an eye on you and respond quickly if you experience a blood sugar emergency. Wear a necklace or wristband that clearly communicates your medical issues to others (see Reference 3).

  Use a combination of strength-building exercises, flexibility and cardiovascular exercises (see Reference 3). Begin with a light jog or cycling for 20 to 30 minutes. Follow this with strength-training exercises such as bench press, overhead press, push-ups, sit-ups and free weight lifts. Make a concerted effort to exercise at least three days per week.