For many people living with Type 2 Diabetes, managing blood sugar levels is a daily challenge. While medication and diet are crucial, there is a powerful tool you should also be using: physical activity. Regular exercise is one of the most effective ways to control your blood sugar, improve your body’s response to insulin, and lead a healthier life.

At Phythealth, we want to show you how a structured exercise plan can be a game-changer in your journey to manage diabetes.

How Exercise Helps with Diabetes

When you are physically active, your muscles use glucose (sugar) for energy. This has two major benefits for people with Type 2 Diabetes:

  • It Lowers Blood Sugar: During and after exercise, your muscles take sugar from your bloodstream, which helps lower your blood sugar levels.
  • It Improves Insulin Sensitivity: Exercise helps your body use insulin more effectively. This means your cells can better absorb glucose, which helps maintain a healthy blood sugar level.

Structured Exercises for Diabetes Type II

A great exercise plan for diabetes combines two main types of activity: aerobic exercise and strength training.

1. Aerobic Exercise (Cardio)

These are activities that get your heart rate up and help you breathe faster. They are excellent for improving insulin sensitivity.

  • How to do it: Start with 15-20 minutes and gradually increase to 30 minutes or more per session.
  • Examples:
    • Brisk Walking: This is one of the easiest and most effective exercises. You can do it anywhere.
    • Swimming: This is a fantastic low-impact option that is gentle on your joints.
    • Cycling: You can cycle outdoors or use a stationary bike at home or in a gym.

2. Strength Training

Strength training, or resistance training, helps build muscle. The more muscle you have, the more glucose your body can use for energy, which helps your blood sugar control.

  • How to do it: Aim for at least two sessions per week, on non-consecutive days.
  • Examples:
    • Bodyweight Exercises: Push-ups, squats, lunges, and planks.
    • Light Weights: Using small dumbbells or resistance bands.

A Sample Weekly Exercise Schedule

Here is a sample schedule to help you get started:

  • Monday: 30-minute brisk walk.
  • Tuesday: Strength training (bodyweight squats, push-ups).
  • Wednesday: Rest.
  • Thursday: 30-minute brisk walk.
  • Friday: Strength training.
  • Saturday: 45-minute brisk walk or swim.
  • Sunday: Rest.

Important Tips for Exercising with Diabetes

  • Check Your Blood Sugar: Before and after exercise, check your blood sugar levels.
  • Stay Hydrated: Drink plenty of water before, during, and after your workout.
  • Carry a Snack: Always have a small sugary snack (like a fruit juice or a glucose tablet) with you in case your blood sugar drops too low.

By making physical activity a regular part of your life, you are not just managing your diabetes; you are taking an active role in your own health and well-being.