Being Active When You Have Type 2 Diabetes
Keep It Simple
Talk with Your Doctor
Build a Plan
Diabetes Tips and Cautions
Maintain a Record
Types of Diabetes Drugs
Medications and Low Blood Glucose
Addressing Low Blood Glucose
Enhance Cardiovascular Fitness: Aerobic exercise elevates your heart rate and breathing, promoting cardiovascular health. Aim to gradually reach a minimum of 150 minutes per week of moderate-intensity activities, such as brisk walking, light cycling, or water-based exercises, or opt for vigorous activities like jogging, playing singles tennis, or hiking on inclines. This commitment will not only enhance your body’s glucose management but also boost your endurance and overall heart health.
Aerobic Activity Cautions
To stay safe and injury free:
- Start with light to medium effort.
- Gradually increase your pace and time spent being active. Start low and go slow!
- Warm up and cool down at an easy pace before and after exercise.
Importance of Strength Training: For individuals living with diabetes, incorporating strength training into your routine is highly beneficial as it promotes muscle development. Muscle tissue plays a significant role in the regulation of blood glucose levels, and you need not aspire to become a bodybuilder to reap the rewards! Furthermore, engaging in strength training can enhance your ability to perform everyday tasks such as lifting laundry baskets or tackling yardwork with greater ease and safety.
*Rest day in between!
Strength Training Cautions
- Slowly increase how much you lift and how often.
- Avoid straining or holding your breath when lifting. This causes your blood pressure to go up.
- If you have severe diabetic retinopathy, don’t lift heavy weights.