Type 2 Diabetes – When should I exercise and what type of exercise should I do?
We are often on the hunt for the perfect exercise or that magic bullet that will fix all our problems. I don’t want to burst anyone’s bubble, but there is no perfect exercise, or one size fits all approach. We are all different and therefore our exercise must be individualised to meet our needs. However, I am going to reveal the real magic bullet when it comes to exercise.
When is the best time to exercise for someone living with diabetes?
To be honest, the best time to exercise is that time that you are most likely to do it. This is because adherence/consistency is the real magic bullet to unlocking the benefits of exercise for people living with diabetes. This time will vary for each person depending on their commitments and personal preference. Some people may be early birds and prefer that 6am gym session, whilst others may be late risers and function better in the afternoon. See below some tips to ensure you give yourself the best chance to succeed no matter what time you exercise.
Hydrate
Warm-up
Check your BGLs before and after exercise
Don’t exercise if feeling unwell
Eat something beforehand and don’t skip meals.
What is the best type of exercise for someone living with diabetes?
We have established that adherence/consistency is the magic bullet that we have all been searching for when it comes to exercise. Therefore, it makes sense that the best type of exercise is something that we enjoy. Lack of enjoyment is a commonly cited barrier contributing to poor exercise adherence. Whilst enjoyment is a key factor, we still should consider choosing activities that also align with what best improves our health. Outlined below are types of exercise we should consider when selecting activities, we enjoy.
Aerobic (makes your heart beat faster): Examples include bike riding, walking, hiking, and swimming.
Strength (makes muscles and bones stronger): involves pushing, pulling, and lifting. Examples include gym exercises, carrying groceries, heavy gardening and lifting grandchildren.
What are the benefits of aerobic and strength exercise for type 2 diabetes?
Improved Blood Glucose Levels (BGLs)
Improved insulin sensitivity
Improved glucose storage
Reduced/controlled blood pressure
Reduced/controlled cholesterol
Reduced cardiovascular risk profile
Reduced reliance on medication