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Small losses, big gains artyme83/Shutterstock"Because most people diagnosed with type 2 diabetes are overweight, meal planning and physical activity usually focus on gradual weight loss, something on the order of two to three pounds per month, " says Paris Roach, MD, an endocrinologist with Indiana University Health and the Division of Endocrinology and Metabolism at the Indiana University School of Medicine. "Exercise is beneficial to metabolism independent of weight loss in that it lowers glucose levels and improves insulin resistance," says Dr. Roach. Just a five to ten percent reduction from your starting weight can have significant effects on blood glucose levels. That's good news if you haven't broken a sweat in a while. In addition, you'll also gain muscle strength, improve cardiovascular fitness, flexibility, balance, stamina, mood and overall good feeling. This workout normalizes blood sugar for type 2 diabetics. Keep an eye on blood sugar Syda Productions/ShutterstockExercise will not only help control blood sugar levels but also help you shed weight and keep your heart healthy. It's important you keep an eye on your blood sugar because any physical activity makes you more sensitive to insulin. "When you exercise, your body becomes more efficient at using insulin and this can lower blood sugar, both during exercise and up to 24 hours after," says Mark Heyman, clinical psychologist, certified diabetes educator, and vice-president of Clinical Operations and Innovation at One Drop, a mobile app that educates and coaches diabetics. Because blood sugar can drop dangerously low, check it before you exercise and again if you feel light-headed or weak during exercise, he says. "If your blood sugar is low (below 70mg/dl), eat 15 grams of simple carbohydrates, such as orange juice, glucose tablets or candy," says Dr. Heyman.

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Dragon Images/ShutterstockManaging type 2 diabetes may seem like a tiresome task, but as you begin to manage your blood pressure, you will feel better. "Physical activity does not need to be complicated," says Andrea M. Sosa-Melo, MD, physician and educator at Pritikin Longevity Center + Spa. "A daily brisk walk can help you live a healthier life." Remember, that 10-minute increments are just as effective as full-length session. Melo encourages wearing a pedometer. "Put it on in the morning and see how many steps you take in an average day, and then try to increase that number each week." Check out these easy-to-accomplish ideas from Melo:

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This entry was posted on April 23, 2017 at 11:47 pm and is filed under Diabetes. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed. |