Manage Symptoms, Improve Quality of Life When Living with Type 2 Diabetes
3rd in a Series of Living with Chronic Conditions
Exercise helps those individuals with long-lasting, chronic conditions manage symptoms, improving their quality of life. Long-lasting, chronic conditions include cancer, heart disease, diabetes, depression, and back/joint pain. Many experts now believe that exercise can be a very effective way of preventing chronic diseases and reducing symptoms.
Research shows that increasing physical activity lowers the risk for Type 2 Diabetes, both in prevention and reversal of the disease. Comparatively, small amounts of exercise are beneficial, 3.5 to 6 hours a week can produce positive changes. A single session of moderate exercise improves glucose regulation and reduces spikes in post meal blood sugar. Any type of physical exercise has the potential to make the body’s insulin more efficient.
Interval type training (a vigorous, accelerated exercise session interspersed with periods of recovery) produces the best results. It works by alternating short bursts (~ 30 seconds) of intense activity with longer intervals (~ 1 to 2 minutes) of less intense activity and recovery. About 20 minutes of Interval training performed 2 to 3 times per week will show improvements in insulin sensitivity.
To learn more about interval training follow the link: https://nancylfitness.com/2021/06/16/interval-training/.
In terms of Type 2 diabetes, the root of the problem is reduced insulin sensitivity, the body has become less sensitive to the effects of insulin.
Basically, the body releases insulin in response to glucose (sugar) in the blood. The released insulin facilitates the entry of blood glucose/sugar into the body’s cells where it is stored for later use as energy. With Type 2 diabetes the cells are less sensitive to the insulin because its entry into the cells is blocked. Thus the sugar stays in the blood causing damage.
Fat, specifically, intramyocellular lipids (fat inside muscle cells), blocks the entry of insulin + sugar into the cells causing blood sugar levels to build up in the blood. This fat comes from fat in one’s diet.
Being obese increases the risk of Type 2 diabetes. Exercise helps to reduce obesity and maintain a healthy body weight.
It’s important to talk to a health care provider before starting to exercise. Find out from your health provider what exercises to do and how to do them safely.
In conclusion regular exercise can help lower blood sugar levels, control weight and boost energy, lowering the risk of dying from Type 2 diabetes. Exercise training should include: Aerobic; Strength/Resistance; Functional; Anaerobic; Flexibility. Check blood sugar levels. Combining interval training / aerobic activities with resistance training has been shown to be an effective way to increase insulin sensitivity.
As a bonus, exercise also works to improve one’s mood, appetite, and sleep!
Nancy L. Fitness 