Type 2 Diabetes and Exercise

Type 2 Diabetes and Exercise

Physical activity benefits everyone, but it is especially advantageous for people with diabetes. The concept of physical activity and exercise has slowly picked up pace in India — people have recognised the shortcomings in their daily routine and are making efforts to stay healthy through regular workouts, whether it be hitting the gym, cycling, swimming, jogging, playing a sport, or aerobics.

Aerobic Exercises

Aerobic exercise can be done at various intensity levels — no matter what physical condition you are in, there is an aerobic exercise for you. After about 20 minutes of aerobic exercise, the body begins to use its stored fat as fuel. If done regularly, your body’s metabolism speeds up and you use more calories even at rest.

According to recent research, just 10 minutes of aerobic exercise 3 times a day, 5 days a week will help your fitness levels tremendously. It is the duration of the exercise rather than the intensity that matters. Aim for at least 30 minutes of moderate-intensity physical activity — such as brisk walking or swimming — every day.

Resistance / Strength Training

Resistance training gives you lean, efficient muscles and helps maintain strong, healthy bones. This is especially beneficial for Type 2 diabetes, as muscles require more glucose — increasing their activity can control blood sugar levels better. Perform an average of 8–10 different exercises using all the major muscle groups. Lifting weights for 20–30 minutes two or three times a week is sufficient to get the full benefits of strength training.

High-Intensity Interval Training (HIIT)

HIIT is a popular approach for effectively melting fat and getting a lean body. Significant “after-burn” is one of the main benefits of HIIT — helping you stay fitter for longer, even when resting. HIIT is performed in sets of explosive, intense exercises for timed intervals, with resting periods in between. This technique helps improve existing fitness, boost weight loss, fight stubborn fat, and maintain glycaemic control and insulin sensitivity.

Specific Recommendations for Diabetics

• If on insulin medication, ensure adequate carbohydrate intake to avoid post-exercise hypoglycaemia

• Monitor blood glucose levels before, during, and after exercise — especially if taking fast-acting medication which can rapidly alter glucose levels

• Always consult your doctor and fitness trainer before starting an exercise routine