Fitness

Increasing Moderate Physical Activity to Manage Diabetes
Posted by The Typical Type 2

When we hear that we need to “be more active”, we assume we need to hit the gym, start intense training, and spend hours working out.

That is what I thought. Then a health care provider recommended just walking 30 minutes a day. I started taking walks around my neighborhood and tracking my steps. Previously I would walk a few times a week, but I was surprised by the changes I was seeing by making it a more regular part of my lifestyle.

I found that one of the most beneficial lifestyle changes I made to help manage my type 2 diabetes is consistent and daily moderate physical activity.

Benefits of Physical Activity

Regular moderate exercise is very beneficial for helping to maintain a healthy lifestyle. Making physical activity a part of your daily routine will help achieve and maintain healthy weight, increase energy levels, strengthen and tone, reduce risk of heart disease, as well as provide opportunity for relaxation and meditation. The following are additional benefits physical activity provides for type 2 diabetics.

  • Lowers and maintains healthy blood glucose levels.
  • Leads to lower and more consistent A1C.
  • Increases the body’s sensitivity to insulin and ability to use glucose.
  • Helps to reduce resistance to insulin.
  • Reduces chances of developing or suffering from diabetic neuropathy.

Personally, I can say walking everyday has helped me lose weight and keep it off. Walking not only helps me feel better, it helps me stay healthy. And the biggest benefit… when I find time to be physically active each day, my blood sugar levels stay lower.

Types of Moderate Physical Activity

The CDC recommends 150 minutes per week, or 20-35 minutes per a day, of moderately intense physical activity. Although walking is my daily activity of choice, I also fit other activities in throughout the week. Combining two or more activities to your weekly routine will further increase your ability to maintain your diabetes. Here are some common types of Moderate Physical Activity.

Walking or Jogging

Taking a brisk walk or jog is a very basic activity that is low impact. Focus on finding 20-30 minutes a day to set aside to walk. Add additional steps to your day by parking further away, taking the stairs, walking to the mailbox, and getting up to move when sedentary for long periods. Tracking your steps can help you set and achieve daily goals.

Swimming and Cycling

Aerobic activities, such as swimming or cycling are good for overall health. Engaging in these activities workout the heart, lungs, and muscles with little stress on joints. This is especially important for patients suffering from diabetic neuropathy and joint pain. 

Strength or Resistance Training

Toning lean muscle mass through lifting free weights or using resistance bands can improve glycemic control and improve strength, balance, and life longevity. 

Flexibility Training

Activities such as yoga, Pilates, or Tai chi, improve flexibility, strength and balance, through self-paced techniques and focused meditation. Using these stretching and flexibility techniques help with a variety of chronic conditions, including type 2 diabetes. The ADA cites improved blood glucose levels due to improved muscle mass, nerve function, and overall wellness.

Daily Household Activities

Make time each day to engage in daily activities around the house or workplace to reduce time sitting and increase physical activity. Vacuuming, sweeping, mowing and doing yard work increase physical activity without being too strenuous. Reducing the amount of time your sedentary will help lower blood glucose. 

Other Considerations

  • Speak to your health care professional to determine which physical activities are appropriate and safe. 
  • Begin with low to moderate impact activities, as you become more comfortable being physically active increase your leave of activity. Listen to your body and stop or take a break if you become light headed, dizzy, or short of breath.
  • Check your blood sugar before and after exercise until you are aware of how your body responds to exercise, your blood sugar level should not exceed 250 mg/dl before exercising.
  • Take 3 to 5 minutes to warm up before moderate physical activity, also take time to cool down after moderate physical activity.
  • Stay hydrated by drinking plenty of water.
  • Watch for signs of low blood sugar and be prepared with candy or juice if your blood sugar drops too low.
  • If away from home, have your cell phone and medical ID available in case of medical emergency.
  • Dress appropriately and comfortably for the activity, don’t allow yourself to become extremely hot or cold. Wear comfortable socks and shoes.

Overall, staying focused on reducing long periods of being sedentary and increasing physical activity will be effective at reducing hyperglycemia and improving the ability to control blood glucose levels.

Visit the CDC website to find more information on how to be active with diabetes.

What are your favorite activities to do throughout the week?

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