Exercise and Type 2 Diabetes
If your one of the millions of Americans who has Type 2 diabetes or have been diagnosed as pre-diabetic you should know that regular exercise is important to managing your disease or help to prevent you from getting it in the first place. Why? Normally, insulin is released from the pancreas when the amount of sugar (glucose) in the blood increases, such as after eating. Insulin stimulates the liver and muscles to take in excess glucose. This results in a lowering of the blood sugar level.
When exercising, the body needs extra energy or fuel (in the form of glucose) for the exercising muscles. For short bursts of exercise, such as a quick sprint to get across a busy street, the muscles and the liver can release stores of glucose for fuel. With continued moderate exercising like a long walk or jog, your muscles take up glucose at up to 20 times the normal rate. This helps lowers blood sugar levels. At the same time insulin levels may drop in anyone not taking insulin so the risks of hypoglycemia or low blood sugar is minimized.
So what kind of exercise should you be doing? Well anything that gets you up and moving is helpful.
According to Wb MD. Findings show that exercise such as strength training can have a profound impact on helping people manage their diabetes. In one study of Hispanic men and women, 16 weeks of strength training produced dramatic improvements in sugar control. About 70% of these people were able to decrease their blood sugar medicine as a result of this type of exercise. Additionally, the study volunteers were stronger, gained muscle, lost body fat, had less depression, and felt much more self-confident. And aerobic exercise can be helpful as well. Any activity that raises your heart rate and keeps it up for an extended period of time will improve your aerobic fitness. Aerobic exercise helps decrease the risk of type 2 diabetes and helps those with diabetes to better manage their blood sugar levels. Besides the health benefits, exercise is fun and boosts your mood. It’s hard to feel stressed when you’re walking on a treadmill or swimming laps in a pool.
If you have a job that has you sitting behind a desk or in front of a computer most of the day new studies show that just getting out of that chair and moving around for a few minutes each hour can be a big help in keeping your blood sugar under control.
So what in the world does sitting for long periods of time have to do with diabetes? Our health is so incredibly interconnected; one thing just seems to lead to another. The more you sit the fewer muscles you use. The fewer muscles you use, the less energy you burn. The less energy you burn, the more of the calories that you ingest are stored as fat. The more fat is stored up in the system, the more glucose ends up in the blood stream, which can lead to type 2 diabetes. For people with diabetes your daily activity is even more important, because how and when you burn your calories makes a real difference. Burning energy at a steady regular rate during the day is important to managing your blood sugar levels . A sedentary lifestyle is precisely what contributes most to a person’s risk of developing diabetes and that person’s subsequent ability to manage the disease after they have been diagnosed. You can run two or three miles a day and lift weights until you have to be carried out of the gym, but if your posterior is firmly planted in that office chair for the majority of the day, you may still be at risk for type 2 diabetes or have trouble controlling the disease if you already have it.
With very little effort you could increase the number of calories you burn and do a better job of regulating the amount of fats and most importantly for diabetics and pre-diabetics, blood glucose levels throughout the day by doing simple exercises for just 1-5 minutes each hour right at your desk. These exercises don’t have to be strenuous in order to be effective.
To illustrate this point The Journal Diabetolgia Britain’s highly respected diabetes medical journal rereleased a study October 14th 2012, which found a link between sedentary behavior and health risk. The British researchers analyzed the data from 18 studies that had more than 793,000 participants. What they discovered was people who sat for long periods of time over the course of the day had a two-fold increased risk of diabetes, heart disease and death. Again exercise had little or no effect if the subject sat for extended periods of time. Clearly being more active during the day and getting regular exercise is vital for the good health of a diabetic.
But to get all these benefits first you have to start an exercise program and for some that can be the most difficult part. Do you join a gym, hire a personal trainer? Of course there’s the little issue of the expense, lets face it gyms and personal trainers can be pricey. Well have no fear because we have a simple, convenient and affordable solution just for you, the My Life Fitness online training program. With it you can bring some of the top trainers in America right into your living room. There are hundreds of workouts that range from 10 minute “quickie” programs to full-blown hardcore hour-long workouts we even offer exercises you can do at your desk in our At Work Program Line that gives you simple easy no sweat exercises you can do almost anywhere. Using a combination of streaming audio and video, this inexpensive alternative to the gym allows you to do your workout on your schedule and you can try it out at no charge for 2 weeks. If you like it it’s only $9.95 a month. For more information click here.
Our 90 Day Programs are custom-built for each user based on that user’s current level of fitness activity. And our 90 Day interactive calendar tells you exactly what to do each day for 90 days, including when to rest. You can also select 30 Day Programs that focus on specific activities. Last, you can go into our entire workout inventory and grab a single Daily Program from any of these exercise categories that you feel will help your condition. Whether you select a 90 Day Program, a 30 Day Program or a Daily Workout, you can feel confident that your exercise choice will make a real difference in your mood and attitude…at work and at home.