How is Exercise used to Manage Type 2 Diabetes?
Longevity Exercise Physiology Drummoyne, Edgecliff, Marrickville, Bella Vista, Randwick, Pymble, and Balmain look at Type 2 Diabetes, which as discussed in our previous blog, Type 2 Diabetes is a metabolic condition that arises from high blood glucose (sugar) levels.
On a macro scale, exercise allows people living with Type 2 diabetes to better control their blood glucose level. This happens by utilising glucose on a muscular level, which will decrease the presence of glucose in the blood without affecting the body’s level of insulin.
Secondly, if you are ‘insulin resistant’ (being resistant or unresponsive to the hormone insulin, which causes blood sugar to increase), exercise can assist in becoming more ‘insulin sensitive’, which in the long term can allow you to use glucose more effectively. In the long term, this can assist with decreasing the risk of long-term health comorbidities. These include heart-related diseases and conditions, and stroke.
What are the official guidelines to achieve optimal health?
As recommended by the Australian Government the Physical Activity Guidelines are to:
- Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week
- Do muscle strengthening activities on at least 2 days each week
What are the official guidelines for Type 2 Diabetes?
According to Diabetes Australia, it is recommended to firstly have an in-depth health assessment by your GP or Accredited Exercise Physiologist who will be able to make recommendations on what type of exercise you should start with, especially if you have any complications associated with diabetes such as retinopathy or neuropathy. Diabetes Australia recommends to maintain health to complete about 30 minutes of exercise each day, which can also be broken up into 3×10 minute blocks if 30 minutes is unrealistic to achieve at the beginning. However, if weight loss is your goal, it is recommended to complete 45-60 minutes of exercise daily. Moderate intensity exercise is recommended i.e. being able to sustain a conversation whilst exercising, you do not need to ‘huff and puff’ a lot in order to gain health benefits.
Research suggests that over 30 minutes of physical activity with a moderate to vigorous intensity on most days of the week can play an integral role in the prevention of developing type 2 diabetes. Furthermore, higher intensity weight training has been associated with a decreased risk in weight reduction, however – combining both aerobic and resistance training can have a further positive effect on glucose levels and the effectiveness of insulin.
What exercises can I do to help manage my Type 2 Diabetes?
Starting with low impact exercises that use large muscle groups and are rhythmic in nature such as walking, swimming, cycling, tai chi, gardening or water aerobics are all very good to help get your body moving. From there it is important to also include resistance-based exercises such as:
- Sit to stands or squats
- Push ups
- Lunges
- Planks
- Free weights
- Machine based resistance training
- Therabands
Remember that everyone is an individual and has a different starting point in their health and fitness journey so these exercises may not be suitable for you, seeing an Exercise Physiologist is the best way to ensure you receive a tailored program and something that is suitable for your level. A combination of aerobic and resistance exercise is the best way to manage blood glucose levels, so speak to your Exercise Physiologist about how you can achieve this.
Contact Longevity Personal Training and Exercise Physiology Edgecliff, Pymble, Marrickville, Randwick, Drummoyne, Balmain, Bella Vista on 1300 964 002 to enquire today.
References
Diabetes Australia, Exercise, Diabetes Australia, Retrieved on 13/04/2021
https://www.diabetesaustralia.com.au/food-activity/exercise/
Australian Government Department of Health, Australia’s Physical Activity and Sedentary Behaviour Guidelines and the Australian 24 – Hour Movement Guidelines, Department of Health, Retrieved on 13/04/2021, https://www1.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines#npa1864
Written by Susannah Mah-Chut
