Understanding Type 2 Diabetes and Exercise
What is Type 2 Diabetes?
Type 2 diabetes is a chronic condition that affects how your body metabolizes sugar (glucose), a critical source of energy. When you have type 2 diabetes, your body either resists the effects of insulin—a hormone that regulates the movement of sugar into your cells—or doesn’t produce enough insulin to maintain normal glucose levels. This leads to elevated blood sugar levels, which can cause various health complications if not managed effectively.
For many years I have struggled with keeping my glucose levels regulated, but it continues to be a challenge. As I struggle with no insurance currently which makes getting my medications a huge challenge.
Common symptoms of type 2 diabetes include increased thirst, frequent urination, hunger, fatigue, and blurred vision. It’s essential to manage this condition through lifestyle changes, including diet and exercise, to prevent complications such as heart disease, nerve damage, kidney damage, and vision problems.
I am once again about to embark on a conscientious and practical exercise and diet plan. I will be sharing it in an upcoming post.
The Role of Physical Activity in Managing Type 2 Diabetes
Exercise is a powerful tool in managing type 2 diabetes. Regular physical activity helps improve insulin sensitivity, allowing your cells to use available insulin more effectively to absorb glucose. This process helps lower blood sugar levels and reduces the risk of long-term complications.
What makes exercise hard for me and others is neuropathy. I have it pretty bad in my feet and lower legs. It feels like constant pain. Where I used to be very ticklish on my feet, now if I or someone else touches my feet it is painful. Sometimes walking can be incredibly painful. Sometimes I push myself through that pain, but I am often uncertain if that is a good idea.
As most of us are aware, exercise also aids in weight management, which is crucial for people with type 2 diabetes. Excess weight, particularly around the abdomen, can increase insulin resistance. By incorporating physical activity into your routine, you can help maintain a healthy weight and improve overall health.
The Impact of Exercise on Blood Sugar Levels
Exercise has both immediate and long-term effects on blood sugar levels. During physical activity, muscles use glucose for energy, which lowers blood sugar levels. The effect can last for hours or even days, depending on the intensity and duration of the exercise. Additionally, regular exercise can lead to improved blood sugar control over time, reducing the need for medication in some cases.
However, it’s important to note that exercise can also cause blood sugar levels to drop too low, leading to hypoglycemia. Therefore, monitoring blood sugar levels before, during, and after exercise is essential to ensure they remain within a safe range.
General Safety Tips for Exercise with Type 2 Diabetes
Before starting any exercise program, it’s crucial to follow these safety tips:
- Consult with Your Healthcare Provider: Get medical clearance to ensure your chosen exercise plan is safe for your condition. Every time I ask my doctor about exercise, she encourages it but tells me to only do what I can tolerate—whatever that means!
- Monitor Blood Sugar Levels: Check your blood sugar before, during, and after exercise to avoid hypoglycemia or hyperglycemia.
- Stay Hydrated: Drink plenty of water before, during, and after your workout to prevent dehydration.
- Wear Proper Footwear: Protect your feet with appropriate shoes to avoid blisters and injuries, which can be problematic for people with diabetes.
- Carry a Snack: Have a carbohydrate-rich snack handy in case your blood sugar drops too low.
Designing Your Beginner Exercise Plan
Consulting with Healthcare Providers Before Starting
Before embarking on a new exercise regimen, consult your healthcare provider to tailor a plan that fits your specific health needs. They can help you understand any limitations and provide guidelines to ensure your safety while exercising.
Setting Realistic and Achievable Goals
Set SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound. Start with small, manageable objectives, such as walking for 10 minutes daily, and gradually increase the duration and intensity as your fitness improves. We will take a look at setting SMART goals in a future post.
Incorporating a Mix of Aerobic Exercises, Strength Training, and Flexibility Workouts
A balanced exercise plan includes:
- Aerobic Exercise: Activities like walking, swimming, and cycling that raise your heart rate and improve cardiovascular health.
- Strength Training: Exercises that build muscle mass and improve insulin sensitivity, such as bodyweight exercises or using resistance bands. Vince Sant, the “V Shred Guy” says that for weight loss forget about cardio and focus on weight and resistance training. He also told women not to worry about getting all bulked up because for most women we have much lower levels of testosterone so we are not going to get huge muscles (unless that is what we are going for). He said that cardio is good for the heart but not necessarily so good for weight loss.
- Flexibility Workouts: Stretching, yoga, and Tai Chi to improve flexibility and balance, reducing the risk of injuries. Personally, I do not like yoga, I find the balance moves are very difficult to master and I usually end up giving up on doing yoga at all. I would much rather do stretching. But you decide what works for you because everyone is different.
The Importance of Gradual Progression
Avoid jumping into intense workouts right away. Start slowly and progressively increase the intensity and duration of your exercises. This approach helps prevent injuries and allows your body to adapt to the new physical demands.
Exercise Examples for Beginners with Type 2 Diabetes
Low-Impact Workouts: Walking, Swimming, and Cycling
- Walking: Start with a 10-minute walk and gradually extend the time. Walking is an excellent low-impact exercise that can be done anywhere.
Swimming: This full-body workout is easy on the joints and provides cardiovascular benefits. I love swimming and will be installing an inexpensive pool over the next couple of weeks. I am excited about it! So is my granddaughter. This is something we have wanted for several years and this year it looks like our wish will come true!- Cycling: Whether on a stationary bike or riding outdoors, cycling is a fun way to improve fitness. I have a recumbent bike in my living room that my granddaughter and I use when we are watching TV. We also have bikes that we ride regularly.
Introduction to Strength Training: Using Bodyweight and Resistance Bands
- Bodyweight Exercises: Squats, lunges, push-ups, and planks help build muscle without needing equipment.
- Resistance Bands: These are versatile and can be used for various exercises to strengthen different muscle groups.
Flexibility and Balance: Yoga and Tai Chi Routines
- Yoga: Enhances flexibility, balance, and relaxation. Look for beginner-friendly classes or videos.
- Tai Chi: This gentle martial art improves balance and reduces stress.
How to Monitor Blood Sugar Levels Before, During, and After Workouts
- Before Exercise: Check your blood sugar to ensure it’s within a safe range (generally, 100-250 mg/dL). If it’s too low, have a small snack.
- During Exercise: Monitor for symptoms of hypoglycemia (dizziness, sweating, confusion). Check your levels if you feel unwell.
- After Exercise: Recheck your blood sugar to understand how the activity affects your levels. Adjust your snacks or insulin as needed.
Staying Motivated and Monitoring Progress
Tracking Your Exercise Routine and Blood Sugar Readings
Keep a journal or use an app to log your workouts and blood sugar readings. This practice helps you identify patterns and adjust your plan for better results.
Adjusting the Plan as Needed for Continued Improvement
As your fitness level improves, tweak your exercise plan to include more challenging activities or longer durations to continue making progress.
Finding a Workout Buddy or Joining a Diabetes Exercise Group
Having a workout partner or joining a group can provide motivation, support, and accountability. It makes exercising more enjoyable and helps you stay committed.
I like going on walks with my granddaughter and taking our dog with us. We all enjoy the chance to get outside and spend time together.
Celebrating Milestones and Managing Setbacks
Acknowledge your achievements, no matter how small. Celebrating milestones keeps you motivated. When setbacks occur, don’t get discouraged. Adjust your plan and continue working towards your goals.
Incorporating regular exercise into your routine is a powerful way to manage type 2 diabetes. By understanding the benefits, following safety tips, and designing a personalized exercise plan, you can improve your blood sugar control and overall health. Stay motivated, monitor your progress, and enjoy the journey to a healthier, more active lifestyle.