An ideal workout for type 2 diabetes is one that helps you maintain your blood glucose level in the stable range. Some added benefits include preventing long-term issues such as kidney disease and nerve pains. Here are some workouts experts recommend if you’re looking to manage your type 2 diabetes symptoms!
How Exercise Helps with Type 2 Diabetes
Before we jump into the various types of workouts you can try out, you might be curious to know what the link between exercising and type 2 diabetes management is.
Medical studies have shown that individuals who have type 2 diabetes have too much glucose in their blood. This is because either their body produces too little insulin to process the glucose effectively, or they are insulin resistant, meaning whatever insulin in their body is not being used properly.
In either case, exercise helps to reduce the glucose in your blood. When you exercise, your muscles are supplied with the glucose they require, and in turn, this lowers your blood glucose levels.
For patients who are insulin resistant, exercising more can actually strengthen the effectiveness of your insulin, allowing your cells to use up the glucose more efficiently, thereby lowering your insulin resistance. Now, here are some exercises to try out!
Strength Training
Strength training helps you burn fat more efficiently, and simultaneously grows your muscles. This is particularly helpful for those with type 2 diabetes because muscles always require glucose to function properly, so working on strengthening them can help your body be more effective in controlling your blood glucose level.
You can start slow by first using body weight-based workouts such as push-ups, sit-ups, and lunges, all of which can be done in the comfort of your home, without any equipment.
Once you’ve gotten comfortable with it, you can start incorporating weights into your routine, using dumbbells and other equipment.
Aerobic Exercises
Aerobic exercises such as yoga and swimming are best to add to your existing strength training routine.
The two complement each other as resistance training builds muscle, while aerobic activities tend to use up more energy and glucose.
Several studies have highlighted the benefits of incorporating aerobics into your workout routine. In a study on young adult women aged 18 to 35, both half a year of resistance training and half a year of aerobic training three times a week improved their glucose use in the body.
However, it’s always important to keep watch on your body’s glucose levels, to ensure that it stays in the acceptable range after you’ve had a workout session that is longer in duration.
Having a blood glucose meter on hand can do the trick. Check out OKRA’s OKRA Pro Starter Kit Bundle which includes a Bluetooth version of the meter, along with lancets, test strips, and more.
With OKRA’s subscription service, you also don’t have to worry about running out of test strips again. You can also purchase the refill kits that will last you 1-2 months depending on your usage needs.
Training Flexibility
Making sure your joints are in good shape to handle the new workouts is pivotal. Hence, make sure to stretch your body before and after an exercise when cooling down to relax your muscles back to their natural state and reduce any tension remaining. This will keep the post workout body aches at bay, too!