Adopting an active lifestyle is not only beneficial but also a critical method for managing type 2 diabetes. It can help minimize the chances of experiencing complications related to this condition and enhance your overall well-being.
Why You Need Exercise for Type 2 Diabetes Prevention and Management
Here are the reasons why physical activity is crucial, regardless of whether you're a diabetes patient or not!
Enhances Insulin Sensitivity
Exercise can significantly boost insulin sensitivity in your body. When you engage in physical activity, your muscles and organs absorb extra glucose from your blood, enabling your body to utilize insulin more effectively and decrease blood sugar levels.
Muscles consume 70-80 percent of the glucose from your intake, and physical activity helps increase muscle mass. If your muscle mass is insufficient, it hinders your body from removing glucose from your blood.
Decreases Heart Disease Chances
An active lifestyle can reduce the risk of heart disease. Exercise aids in enhancing blood pressure, cholesterol levels, and blood sugar levels. It also maintains an elevated heart rate for extended periods, thereby strengthening heart function and capacity. Exercise also mitigates inflammation in the body, a major risk factor for heart disease.
Minimizes Nerve Damage Risks
Type 2 diabetes can lead to nerve damage due to high blood sugar that impedes proper circulation in small blood vessels. Exercise can enhance circulation throughout the body, ensuring oxygen and blood reach the nerves. This can prevent nerve damage and recover nerve function.
Aids in Weight Loss
Exercise plays a crucial role in helping you lose excess weight. It aids in burning more calories and using glucose for energy, leading to reduced blood sugar levels.
Boosts Your Mood
Type 2 diabetes can result in mental health issues like stress, anxiety, and depression. Physical activity helps mitigate these risks as it makes your body produce more endorphins, hormones that evoke positive feelings. Moreover, completing a workout or adhering to your routine can induce a sense of achievement, thereby boosting your self-esteem and enhancing your mood.
Enhances Sleep Quality
Getting quality, restorative sleep is critical. Insufficient sleep can impair insulin sensitivity and elevate blood sugar levels. Regular physical activity helps balance your biological clock, enabling you to get quality sleep and decrease stress and anxiety that may keep you awake.
How to Start Exercising for Type 2 Diabetes
Understanding the importance of exercise for managing type 2 diabetes is one thing, but starting might seem daunting. However, incorporating physical activities into your routine doesn't have to be challenging!
Begin Slowly
Don't pressure yourself. Start small, particularly if you've been leading a sedentary lifestyle. Aim to complete at least 150 minutes of exercise weekly, but you can begin with 10 minutes of physical activity daily and gradually increase this as your body adapts.
Initiate with Low-Impact Exercise
Low-impact exercises are a great way to commence your workout routine. Consider using a stationary bicycle, go swimming, or take a walk. Later, you can try other aerobic exercises, resistance training, and high-intensity interval training.
Incorporate Everyday Physical Activities
Exercise doesn't only mean structured workouts. Everyday physical activities and recreational activities also count! In some instances, these can burn more calories than structured workouts. Activities like walking to nearby places, carrying your grocery shopping, house cleaning, and gardening are all good examples. Even vacuuming can be a great routine!
Conclusion
Exercise is a fundamental part of any strategy for managing type 2 diabetes, and it can also be enjoyable! It offers numerous benefits, including enhanced insulin sensitivity, reduced blood sugar, and improved sleep quality. Don't feel overwhelmed when starting out. Start small and gradually improve from there.
