Type 2 diabetes and the truth about how exercise helps lower blood sugar levels
Exercise is very important for people with type 2 diabetes. One of the things that exercise does is stimulate the cells in your body to use more glucose. When your cells need more glucose, less sugar remains in your blood. This results in lower blood sugar levels. Exercise also helps the insulin your body produces work more efficiently.
Aerobic or anaerobic exercise? The best exercise for type 2 diabetics is aerobic, also known as cardiovascular exercise. That’s because it’s the form of exercise that will keep your heart healthy. It can lower blood sugar levels, blood pressure, lower bad cholesterol levels, and strengthen the heart.
While anaerobic exercise is good for you too, it works in a different way and doesn’t have as significant an effect on your heart or sugar levels. An example of anaerobic activity is weight lifting. One of the benefits you get from building more muscle is that it increases your metabolic rate. That is the rate at which your body burns calories.
How to burn calories: The more muscle you have, the more calories you will burn. This is very beneficial because most people with type 2 diabetes are overweight or obese. Eating fewer calories or burning them more efficiently leads to weight loss.
Ideally, you should engage in some form of cardiovascular exercise for a minimum of thirty minutes, three times a week. If you can, you’ll find it even more effective to add strength training another three times a week for forty-five minute periods.
When you exercise, your cells ask for more blood sugar, which they remove from your bloodstream. Also, stress causes your blood sugar to rise, and exercise is great for reducing stress.
Can’t get motivated? Try different things: The big question or dilemma is… why does a sedentary person suddenly want to exercise? The truth is that most do not. Although it could mean a reduction in medication or never having to start taking any medication at all, exercise is not the clear answer for many type 2 diabetics.
The key to sticking with exercise is to find something you enjoy doing, with an emphasis on YOU. Just because you have friends who love to run and invite you to come doesn’t mean running is the sport for you. Maybe you should try biking, walking, hiking, swimming, canoeing, kayaking, or some other activity.
If you don’t like the outdoors, you can find ways to exercise that you like by joining a gym or health club. Maybe you enjoy the elliptical machines, water aerobics, or tennis. Anything that makes you move is the answer. Finding an exercise buddy or group is a great motivational tool and might be just what it takes to get you out the door every day.
Be persistent! The endorphins will come: Start slow. Don’t be embarrassed if you can only do five minutes at first. In a couple of weeks you’ll be doing ten minutes, and then in a few more weeks you’ll have worked your way up to the half-hour goal.
By then, your body will have established a routine and start releasing endorphins. These neurological hormones are what make your brain happy and give you a natural feeling of high. When you start to feel good after exercise, your body will really want to exercise every day. You may even find yourself looking forward to it.
Yes, exercise is good for you. Physical activity is good for your heart and lowers blood sugar levels.