‘My favourite exercise is a cross between a lunge and a crunch… I call it lunch’.
We may laugh but it’s a fact that most of us wouldn’t exercise given a choice.
However, as much as we might not like to do it, exercise plays a vital role in the management of type 2 diabetes, helping to improve insulin sensitivity, lower blood sugar levels, and reduce the risk of complications. Notably, not all exercises are created equal when it comes to regulating blood sugar. As little as 10 push ups after a meal or a 10 min walk after dinner or a 5 min dance party in the kitchen has been scientifically proven to have huge impact on the blood glucose after meals preventing the glucose spike and crash rollercoaster.
In this blog post, we’ll explore the best exercises for individuals with type 2 diabetes, considering their effectiveness in promoting glycaemic control and overall health, with evidence-based recommendations on how to sweat smart.
Understanding Exercise and Blood Sugar Regulation:
Regular physical activity offers numerous benefits for individuals with type 2 diabetes, including:
- Improved insulin sensitivity: Exercise helps cells become more responsive to insulin, allowing for better glucose uptake and utilization and less chance of developing glycose resistance.
- Lower blood sugar levels: Physical activity can lower blood sugar levels by increasing glucose uptake into muscles and enhancing insulin action.
- Weight management: Exercise helps to reduce body weight and visceral fat, both of which are associated with improved glycaemic control and reduced risk of following complications.
- Cardiovascular health: Regular exercise improves cardiovascular fitness, lowers blood pressure, and reduces the risk of heart disease, which is common in individuals with type 2 diabetes.
The Best Exercises for Type 2 Diabetes Management:
When it comes to regulating blood sugar levels, certain types of exercise have been shown to be particularly effective for individuals with type 2 diabetes. Here are some of the best exercises to consider:
Aerobic Exercise:
Aerobic exercise, also known as cardiovascular or endurance exercise, involves activities that elevate the heart rate and increase oxygen consumption over an extended period. These exercises do not take a toll on the body, and can mostly be done while holding a conversation. Examples include walking, jogging, cycling, swimming, dancing, and aerobic classes.
Aerobic exercise has been shown to improve insulin sensitivity, lower blood sugar levels, and reduce HbA1c levels (a measure of long-term blood sugar control) in individuals with type 2 diabetes. Those with type 2 diabetes should aim for at least 150 minutes of moderate-intensity aerobic exercise per week, spread out over several days (30mins x 5 days), as recommended by the American Diabetes Association.
Resistance Training:
Resistance training, also known as strength or weight training, involves using weights, resistance bands, or body weight exercises to build muscle strength and endurance. Examples include lifting weights, doing bodyweight exercises (e.g., squats, lunges, push-ups), and using resistance machines.
Resistance training helps to increase muscle mass, which can improve insulin sensitivity and glucose metabolism. It also promotes fat loss and may help to lower blood sugar levels and improve glycaemic control. Aim to include resistance training exercises at least two days per week, targeting major muscle groups.
High-Intensity Interval Training (HIIT):
High-intensity interval training involves alternating between short bursts of intense exercise and brief periods of rest or lower-intensity activity. HIIT workouts can be adapted to various forms of exercise, including cycling, running, swimming, and bodyweight exercises.
HIIT has been shown to be particularly effective for improving insulin sensitivity, lowering blood sugar levels, and promoting cardiovascular fitness in individuals with type 2 diabetes. HIIT workouts are typically shorter in duration but can provide comparable or greater benefits to traditional moderate-intensity exercise. However, a consultation with a healthcare professional before starting a HIIT program is recommended, especially for those with underlying heath conditions.
Flexibility and Balance Exercises:
Flexibility and balance exercises, such as stretching, yoga, tai chi, and Pilates, are important components of a well-rounded exercise routine for individuals with type 2 diabetes. These exercises help to improve flexibility, joint mobility, and balance, reducing the risk of falls and injuries.
While flexibility and balance exercises may not directly impact blood sugar levels, they are essential for overall health and mobility, especially as individuals age. Incorporate flexibility and balance exercises into your routine at least two to three days per week, focusing on stretching major muscle groups and practicing balance exercises.
So, it’s time to get ready to shake, shimmy, and sweat your way to better health! Regular exercise isn’t just a suggestion, it’s the superhero cape for managing type 2 diabetes and feeling great. Take your pick- aerobic workouts to get your heart pumping, resistance training to flex those muscles or the HIIT sessions for that extra calorie burn, but don’t forget to stretch it out with some flexibility exercises.
I would recommend you consult with your healthcare professional before starting a new exercise program, especially if you have any underlying health conditions or concerns.
References:
Colberg, S. R., Sigal, R. J., Yardley, J. E., Riddell, M. C., Dunstan, D. W., Dempsey, P. C., … & Tate, D. F. (2016). Physical activity/exercise and diabetes: a position statement of the American Diabetes Association. Diabetes care, 39(11), 2065-2079.
Boulé, N. G., Haddad, E., Kenny, G. P., Wells, G. A., & Sigal, R. J. (2001). Effects of exercise on glycemic control and body mass in type 2 diabetes mellitus: a meta-analysis of controlled clinical trials. JAMA, 286(10), 1218-1227.
Church, T. S., Blair, S. N., Cocreham, S., Johannsen, N., Johnson, W., Kramer, K., … & Myers, V. (2010). Effects of aerobic and resistance training on hemoglobin A1c levels in patients with type 2 diabetes: a randomized controlled trial. Jama, 304(20), 2253-2262.