How to Exercise Safely with Type 2 Diabetes
Key Takeaways
Regular exercise is important for people with type 2 diabetes.
However, some individuals with type 2 diabetes are unable to join most exercise programs
Although everyone can benefit from regular physical activity, some people may need to take extra precautions.
Because of this, it is important to have a personalized workout plan with concrete recommendations.
Regular exercise is important for people with type 2 diabetes. The benefits of exercise for people with type 2 diabetes include helping you keep your blood sugar levels better controlled by promoting muscle growth and fat loss, via increasing insulin sensitivity and reducing insulin resistance. It also improves general day-to-day function, health and wellbeing, maintaining optimal health.
However, the problem is that some individuals with type 2 diabetes are unable to join most exercise programs – and if they are, only to a limited extent – due to lack of motivation, or increased morbidity and risk factors such as heart disease, diabetic neuropathy, or arterial hypertension, among others. Further, those with type 2 diabetes who are over 60 years old are unable to join due to limited mobility.
Recommended Exercise Targets
Generally, individuals with diabetes should engage in 150 min or more of moderate-to-vigorous intensity activity weekly, spread over at least 3 days/week, with no more than 2 consecutive days without activity.
Shorter durations (a minimum 75 min/week) of vigorous-intensity or interval training may be suitable for younger or more physically fit individuals.
The guiding principle here is to "start low - go slow".
What kinds of exercise should you do?
There are three main kinds of exercise:
Strength training,
Aerobic training, and
Flexibility/ Mobility training
It is recommended that you get a good mix of all three, though you should focus more on strength strength and aerobic training if your goal is to have better glucose regulation.
Strength Training
It is important to incorporate strength/ resistance training to increase lean muscle mass, which in turn will raise your metabolism and burn more calories. Increasing muscle mass is particularly beneficial for individuals with type 2 diabetes because muscles use glucose, so the more you muscles you have, the more effective your body is at controlling your blood glucose level. Aim for at least 20-30 minutes of strength training two or three times a week, working all your major muscle groups (e.g. Legs, Chest, Back, Shoulders, Core, Arms).
One of the most common strength building modalities is weight training. However, you can also use resistance bands or other equipment (e.g. weighted vest, pull up bar, dip bar) to build up your strength or build lean muscle mass. To avoid injuries or straining yourself, it is recommended to consult with a certified fitness professional.
Aerobic Exercises
In addition to strength training, the target is to get at least 30 minutes of cardio (aerobic) exercise most days of the week. However, depending on your specific requirements, the medication you are taking, or on your diet, you can break up the exercise into shorter periods, still aiming for a minimum of 30 minutes at the end of the day.
Some examples of aerobic exercises include: dancing, jogging, running, brisk walking walking, tennis, basketball, swimming and biking. Don’t stop there though. Try to keep adding a few more minutes each week or two to keep building up your fitness levels.
Other ways to increase your physical activity would be to use the stairs and walk as often as you can. These little things add up over time.
Also, you need to find an activity or an exercise program that you enjoy doing. You can also join group workout sessions or even one with a coach to stay motivated.
Flexibility/ Mobility Training
Mobility work before exercise and stretching after exercise is a good way to go about your workouts. This helps to increase mobility in your joints, as well as blood flow to the muscles to prepare them for the necessary training work. Post-exercise stretching may boost recovery by reducing soreness, and increasing flexibility and blood flow
A study revealed that stretching leads to an increase in the metabolic activity in the muscles, which can then help reduce blood glucose level due to the incorporation of glucose transporter type-4 (GLUT-4) into the stretched muscles.
If you start to feel a sharp or extreme pain, you’re stretching farther than you should. Avoid stretches that can cause you discomfort or pain – better yet, do so with the guidance of a fitness coach.
Special Considerations
Although everyone can benefit from regular physical activity, some people may need to take extra precautions.
For people with type 2 diabetes, it is important to take into account their physical abilities, age-related performance degradation, illness-related impairments, motivation, and their lifestyle.
Furthermore, older people with type 2 diabetes have a higher cardiovascular risk compared to healthy people even of the same age – the lower the cardiopulmonary performance, the higher the risk.
Because of this, it is important to have a personalized workout plan with concrete recommendations. This means that the duration and intensity of the exercise routine should be specific and tailored for the individual’s special requirements.
Continuous Glucose Monitors (CGMs)
The use of continuous glucose monitors (CGMs) has allowed diabetes patients to better monitor, and optimize metabolic control when it comes to the food they consume. CGMs are especially useful during exercises too. Through the use of CGMs, the individual blood glucose response to different types and intensity of exercise is easier to monitor, while hypoglycemia can be predicted and treated earlier. Learn more about CGMs.
A Tailored Personal Fitness Program
Regular physical activity should be a routine goal for patients with diabetes, for a variety of health and fitness reasons.
However, it is good to note that specific recommendations and precautions may apply, and will vary by age, activity done, and your current health state. Specific exercise recommendations should be tailored to meet the specific needs of each individual. Ideally, the approach should be holistic – in addition to fitness coaching, a personalized nutritional program should be in place.
If you have type 2 diabetes, are taking medications, or have certain health conditions, NOVI PT Plus is the program for you. NOVI PT Plus helps through:
Creating and guiding you through personalized exercise routines and dietary plans that prioritize your safety and well-being, while helping you achieve your goals.
Holistic guidance and genuine care, using the NOVI Method. With our ongoing remote support, you will be motivated throughout the program.
Data-based program adjustments to help you achieve your goals in a quicker time.
The 1:1 sessions will be conducted at Freedom Gym, on the second floor of the UIC building, or at a convenient location for you depending on your preference.