If you want to know what the best exercise for type 2 diabetes mellitus is, a great place to start looking is the American Council on Exercise (ACE) website, acefitness.org. The website provides guidelines for the best exercise for type 2 diabetes mellitus. They recommend:
- Cardiovascular: Daily exercise of moderate-intensity exercise such as walking, water aerobics, or cycling for at least three to four days per week.
- Resistance: Lower-resistance and lower-intensity exercise programs are recommended, with one set of exercises for the major muscle groups, two days a week with 10 to 15 repetitions.
- Flexibility: Major muscle groups should be stretched to the point of tightness (not pain) for 15 to 30 seconds two to four times per stretch. This should be practiced at least two to three days per week.
Obviously, these are great recommendations on exercise for diabetes type 2. However, you should speak to your physician before beginning any type of health regiment. If any complications are present, your physician will most likely provide you with boundaries regarding the amount and types of physical activity that you can perform. ACEfitness.org also recommends that you monitor your glucose levels before and after exercise, that you wear an ID bracelet that indicates your diabetic condition, and that you exercise with a partner when possible.
Exercise for Type 2 Diabetes
WebMd.com also recommends exercise for type 2 diabetes. According to the website exercise for type 2 diabetes has many benefits. These include:
- Improving your body’s use of insulin
- Helping you to decrease and control weight by burning excess body fat
- Improving insulin sensitivity
- Improving muscle strength
- Increasing bone density and strength
- Lowering blood pressure
- Lowering ‘bad’ LDL cholesterol while increasing ‘good’ HDL cholesterol
- Improving blood circulation
- Reducing your risk of heart disease
- Increasing you energy level
- Reducing stress, promoting relaxation, and releasing tension and anxiety
Although the website does not outline which is the best exercise for type 2 diabetes, it does breakdown how each type of exercise is beneficial. This will help you to determine the best exercise for type-2 diabetes and what fits your lifestyle and health goals. According to WebMd.com:
Strength training has been shown to produce dramatic improvements in blood sugar control which are comparable to taking medication for diabetes. Studies have shown it to make people stronger, gain muscle, and lose body fat. In addition people have less depression and are more self-confident.
Aerobic exercise raises your heart rate. It decreases the risk of type-2 diabetes and helps those who have the disease manage their blood sugar. It is also a fun way to exercise which boosts your mood. Walking fast or swimming laps may be the best exercise for type 2 diabetes mellitus.
