Making Exercise a Routine When You Have Type 2 Diabetes

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If you are like most Americans, you are not getting nearly enough exercise and physical activity each day as you should. This is bad for your health and overall wellbeing but especially if you have Type 2 Diabetes. Studies have been done that show less than 40% of people who have been diagnosed with or know they have Type 2 Diabetes participate in some type of regular physical activity.

This is lower than even the overall average for healthy Americans which is around 60%. This is a real shame because working is one of the best things a diabetic can do to improve their health and control their blood sugar and get their levels down to an acceptable range.

There are many ways that diabetics benefit from exercise and here at NSI Stem Cell, we offer a range of options and help provide support for Type 2 Diabetics who want to get back in control of their health!

basic exercises to do every day

Why Exercise Helps a Diabetic

Exercise is great for a diabetic because it helps improve blood flow and oxygen levels throughout the body which makes you feel better; it also helps you lose weight and improve balance. It strengthens bone density and builds muscle so you can keep moving.

Exercise has also been shown in countless studies to improve energy levels, boost metabolism, burn fat, control glucose levels, and improve mental sharpness and clarity. These are just some of the ways diabetics benefit from exercise, but the three key benefits most diabetics look for in their workout are controlling blood glucose levels, losing weight while building muscle, and improve energy and stamina.

If you have been looking for local support for Type 2 Diabetics and are in need of some help developing a workout plan that works for you, we invite you to come to see us! In the meantime, here are six easy and wonderful workouts you can start adding to your workout routine right now!

Walking

Walking is a great workout for diabetics because everyone can do it- even if it’s just for a few minutes at a time for those dealing with other health issues.

Walking is probably one of the most prescribed activities because it yields results, can be worked easily into most people’s routine, and unless they are able to stand or walk at all they are likely already doing a good bit of walking already.

This makes it easier to step it up to the next level of a good workout walking pace. Brisk walking done at a moderate pace helps improve heart functions, boost blood and oxygen flow and burns excess fat and sugar thus keeping a diabetic within his or her target blood sugar range more easily.

Type 2 Diabetic exercises

Tai Chi

Tai chi, is the slow, smooth and methodical movement best known from the Tibetan monks and Shaolin monks. The movements of this ancient practice focus on strengthening balance and endurance and stability while also building more muscle and strengthening bones and joints.

This is one of the least impact exercises that can be done and is a great example of how diabetics benefit from exercise even if it is low key and low impact. It is a great way to build support for Type 2 Diabetics and to help them maintain their overall health and wellness.

Yoga

The benefits of yoga have long been known as this ancient practice has been around for centuries. One of the advantages of yoga as an exercise is that you can do it as often as you like. It is low impact and needs little to no props or specialized setting to perform- all you need is a comfortable and quiet place that is free from distractions.

A study published earlier this year in the Journal of Physical Activity and Health showed the yoga and meditation helped reduce depression and anxiety, and it served as a major stress reliever for those which chronic health issues, including Diabetes.

You can start today and we recommend you try to add yoga to your workout every day of the week to help you start and end the day on a relaxing positive note!

weight lifting

Weight Training

Adding some sort of weight training to your weekly workout routine is great for everyone, but those with diabetes can befit doubly from the increased exertion and fat burning reps of this type of workout.

Weight training helps you build muscle and burn fat and is a great way to burn through excess glucose and keep sugar levels low. You can do any type of weight and resistance workouts that use your own body weight- leg lifts, resistant armbands, hand and ankle weights, machine weights, or body movement workouts.

They all are beneficial and can help you stay healthy and fight the effects of Type 2 diabetes.

Stationary Bicycling

The final type of exercise that is highly recommended for those living with Type 2 Diabetes is bicycling. A stationary bike is a great option for diabetics because it can be done indoors without concern about the weather, temperature, or falls.

You can bike on a regular bike but extra care needs to be taken to avoid injuries and minimize the risk of fall injuries. Bicycling is great for the body because it greatly improves blood flow in the legs, which is a major problem area for many diabetics, and it also burns lots of calories which helps you maintain a healthy weight and keep your blood glucose levels in check.

It is easy to see how diabetics benefit from exercise routines that incorporate this type of exercise into the normal workout.

swimming exercises

Swimming

Swimming is one of the best types of aerobic workouts and is also perfect for diabetics because there is little to no impact on the joints. Many who suffer from uncontrolled diabetes find they have nerve pain- primarily in the feet and legs. This means activities like walking and running are hard for them. Swimming provides a way to get a good workout without that pain and discomfort.

Wearing special swimming shoes will protect the feet and ensure you do not slip in the pool. You can also use floatation devices to help if you are not a strong swimmer. And if you want an additional challenge, you can use arm and leg weights if you are doing water aerobics in the shallow end of the pool.

If you have any questions about Type 2 Diabetes and what you can do to improve your health and quality of life with this disease, or you want to know more about how diabetics benefit from exercise, schedule an appointment with us today!

Here at NSI Stem Cell, we are proud to offer friendly and knowledgeable help and support for Type 2 Diabetics!

 

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* Disclaimer: Individual patient results may vary. As each patient’s problem is different, each treatment must be tailored around your specific needs.