Diabetic patients do have a limited choice when it comes to eating and at the same time figuring out best advice on whether to exercise or not. Sheri Colberg-Ochs, PhD, a professor of exercise science at Old Dominion University in Norfolk, Va, says that working out can help increase insulin action and keep blood sugars in check.
What you need to know is that exercise helps you to better control blood sugar. Ask your doctor about it, he or she would encourage you to exercise more often. Exercise also helps you lose weight and improve balance, important because many people with type 2 diabetes are at risk for obesity and for falls
Here are reasons to exercise regularly:
Exercise will lower your blood sugar levels. When you exercise, your working muscles will use more glucose than when you are not exercising.
As you exercise, sugar is rushed to the muscles to help with your tensing and flexing motions. This, in turn, lowers sugar levels in your bloodstream.
Exercise will improve your breathing, forcing you to inhale and exhale more, sending fresh oxygenated blood to your various organs.
Exercise will improve cardiovascular health.
Exercise will help with weight control, burning off the calories you have consumed earlier in the day.
Exercise will lower the cortisol in your bloodstream and increase your endorphins. It will reduce stress.
Exercise will stimulate the growth of new neurons. Neuroscientists call this process, neurogenesis.
Exercise will improve your athletic skills and energy levels.
Exercise will make it easier to fall asleep and to enjoy more restful sleep.
Exercise enhances fitness, wellness, and health, plays a huge role in disease prevention. The reason exercise offers effective intervention of serious illnesses is because it stimulates your immune system to work better.
Naturally, for exercise to be effective, it has to be done frequently and for a sufficiently long time.
Exercise has been shown to be effective in preventing or mitigating serious health issues like heart disease, stroke, type 2 diabetes, and even cancer. In fact, it can prevent these major diseases by as much as 50%, as well as reduce the risk of an early death by as much as 30%.
Besides helping the body, exercise helps the mind. It cuts stress, reduces depression, and prevents organic brain diseases like Alzheimer’s disease and dementia. Exercise enhances cognitive ability because it stimulates the production of neurotransmitters like dopamine and serotonin.
Types Of Exercises To Do Each Week
All you need is a good pair of shoes and somewhere to go. Walking is probably one of the most prescribed activities for people with type 2 diabetes.” Brisk walking done at a pace to raise the heart rate is an aerobic exercise, and studies show beneficial effects when people with diabetes participate in aerobic activities at least three days a week for a total of 150 minutes.
Swimming is another aerobic exercise and an ideal one for people with type 2 diabetes because it doesn’t put pressure on your joints. “Being buoyed by the water is less stressful for you,” Colberg-Ochs says. Swimming also is easier on your feet than other forms of exercise, such as walking or jogging. Very often diabetes reduces blood flow to the small blood vessels of your extremities and you can lose sensation in your feet as a result.
Tai chi, a series of movements performed in a slow and relaxed manner over 30 minutes. A small study has confirmed it is ideal for people with diabetes because it provides fitness and stress reduction in one. Tai chi also improves balance and may reduce nerve damage.
A number of studies show that if you have diabetes, yoga can benefit you in several ways. Yoga can help lower body fat, fight insulin resistance, and improve nerve function — all important when you have type 2 diabetes. Like tai chi, yoga is also a great diabetic stress reducer. “When stress levels go higher, so do your blood sugar levels,” says Colberg-Ochs. One of the advantages of yoga as an exercise is that you can do it as often as you like.
“I can’t say enough about the benefits of weight training, not just for people with diabetes but for everyone,” Colberg-Ochs says. Weight training builds muscle mass, important for those with type 2 diabetes. “If you lose muscle mass, you have a lot harder time maintaining your blood sugar.