Exercise and Type 2 Diabetes

Exercise is the easiest way to control blood sugar levels in your systems as well as eliminate the problems of cardiovascular disease and also keeps you generally fit and healthy.

In practice exercise has to be fit into our busy lifestyles. Many have careers which require them to sit at a desk and work on a computer, online and on the telephone. Fitting in exercise can be difficult.

The Weight of Exercise

The recommended amount of daily exercise is 30 minutes - this doesn't necessarily mean at the gym but a brisk walk or taking the stairs instead of the lift twice a day. Statistics show that only 30% of us get this recommended amount of exercise - what is more shocking is that 25% of us don't get any exercise at all. This is thought to be a huge factor in the rising increase in type 2 diabetes - fact: obesity and inactivity promote insulin resistance.

But it's not too late to start exercising and this will help in controlling your diabetes. For those with type 2 diabetes, exercise can lower the risk of heart disease, improve insulin sensitivity and promote weight loss - all major factors in diabetes.

Type 2 Diabetes

The cases of reported diabetes has risen significantly and a study has shown that between 1980 and 1994 it increased by a staggering 48%! Most of the new cases are type 2 diabetes - better known for starting in adulthood. Common symptom of type 2 diabetes are increased appetite and thirst, the need to urinate more, tiredness, irritable, nervous, blurred vision and numbness or tingling in the hands.

The actual causes of type 2 diabetes have not been confirmed although more research is uncovering new answers quickly.

One reason which has been proven already is that the reason for the rise in type 2 diabetes is the fact that we are getting larger and that there are more and more desk jobs leading to an inactive lifestyle. In the 1990's alone a study showed that obesity increased by 61% and confirmed diabetes by 49%.

Doctors with patients who have type 2 diabetes are recommending that they start an exercise plan. An exercise plan will stave off the weight and prevent patients from becoming grossly overweight. Once this happens, patients have an increased risk of accumulating type 2 diabetes.

Studies have shown that 80% of those with type 2 diabetes are clinically overweight. It is hugely important therefore that we carry out simple exercises and promote a healthy lifestyle to prevent diseases such as type 2 diabetes from forming.

Getting Started

As we have said previously, always consult your doctor before embarking on any new exercise plan. If you already have heart problems your doctor will probably want to carry out some tests to assess what level of exercise you should be carrying out.

Depending on the type of diabetes the patient has would also affect the level or type of exercise plan. High impact exercise such as aerobics, jogging or weightlifting sometimes pose a risk of blood vessel damage or retinal detachment for those patients suffering with diabetic retinopathy. Always consult your doctor first.

If you already using an exercise program you should also still discuss it with your doctor to ensure that no further complications could occur. If you are taking insulin you will probably have to take care in order to prevent hypoglycemia during your exercise plan.

Start Slow

A simple walk around the block is a great way to start your exercise routine if you have type 2 diabetes, especially if you are currently inactive. Take the dog for a walk or sweep up those leaves in your front garden. Take the stairs instead of the lift, park you car a little further away and walk, walk your children to school etc. It may not seem life exercise but it is the perfect way to start. Every little bit helps.

By getting your heart pumping a little faster just 15-30 minutes of exercise a day can make a huge difference in your risk of developing diabetic complications or your blood glucose control. Walking is an especially great form of exercise because all it costs is a good pair of comfortable supportive shoes or trainers and maybe a local map!

Health club memberships can be expensive and extremely daunting so just get on those trainers and walk to the shops. This is the easiest way to start your healthy lifestyle and help prevent you from contracting type 2 diabetes. Isn't that short walk a day worth it?