Learn about type 2 diabetes and exercise, how exercise impacts insulin and blood sugar, recommendations, and more.
How Does Exercise Impact Insulin and Blood Sugar?
The body breaks down everything you consume to make glucose. A hormone called insulin helps glucose enter cells. When a person has diabetes, the body does not respond as well to insulin.
Muscles use glucose as energy when they’re exercising. This helps to lower blood sugar levels and is why it can be helpful to take a walk after each meal. The processes the body goes through during exercise also help insulin work more effectively.
Benefits of Exercise for Type 2 Diabetes
Exercise provides numerous benefits for people with type 2 diabetes. One of the main benefits is the body’s improved response to insulin, or less insulin resistance. Exercise also helps to reduce the risk of diabetic health complications by lowering blood sugar levels and can be a key component in reversing a type 2 diabetes diagnosis.
Exercise Recommendations
It is recommended that people with type 2 diabetes exercise for a weekly minimum of 150 minutes (2.5 hours). You could break this down into 20 to 25 minutes at a time daily or spend more time per day with no more than two days off in a row.
Anyone not used to exercise should start with low-intensity options, such as walking, biking, or swimming. It can be a good goal to build up to moderate-level exercise options and to focus on working all major muscle groups.
Major muscle groups to include in exercise regimens include:
AbdomenArmsBackChestHipsLegsShoulders
Best Types of Exercise
The best types of exercise for people with type 2 diabetes depend on the person, their regular activity level, and personal preferences. Aerobic exercise options, such as walking, biking, and swimming, help to improve insulin resistance by increasing insulin sensitivity.
Resistance exercise options, such as lifting weights, body-weight exercises, and suspension or resistance training, help to increase lean body mass, decrease fat content, and improve insulin resistance. It is important to do a combination of both aerobic and resistance exercises while choosing activities that are enjoyable so that you’re able to maintain it long term.
Risks of Exercise
While there are many benefits of exercise if you have type 2 diabetes, there are also risks. It is important to consider your abilities, start slowly, and talk with your healthcare provider before beginning a new exercise routine. It’s essential to monitor your blood sugar levels, and a good idea to do so before and during exercise to ensure it is at least 100 milligrams per deciliter (mg/dL).
Diabetes may also lead to other health complications, like osteoporosis, high blood pressure, or heart disease, which increase the risks of exercise.
Summary
Type 2 diabetes is a health condition that affects the body’s ability to process glucose, resulting in high blood sugar levels. Exercise can help to lower blood sugar levels and increase sensitivity to insulin. The benefits of exercise for people with type 2 diabetes include reduced insulin resistance, better blood sugar regulation, weight management, reduced risk of diabetes-related complications, and more.
People with diabetes should exercise at least 150 minutes per week, combining aerobic and resistance exercises. There are risks to exercising, however. It is important to consult your healthcare provider before starting any new exercise program, ease into it, and consider your abilities when choosing specific activities.
A Word From Verywell
Being diagnosed and living with type 2 diabetes can be challenging; however, it is a treatable condition. In addition to possible medications and changes in diet, exercise can help improve how the body processes food and regulates blood sugar levels. If you or someone you know is experiencing type 2 diabetes, talk to a healthcare professional about safely including exercise in your treatment plan.
