Type 2 Diabetes
Training with Type 2 Diabetes and Prediabetes
There are over 4 million people in the UK who have been diagnosed with Type 2 diabetes. Research shows that regular exercise combined with weight loss is one of the most effective ways of combating Type 2 diabetes.
What is Type 2 Diabetes?
Type 2 diabetes develops when the beta cells in the pancreas are unable to produce enough of a hormone called insulin. It can also develop when the insulin that is produced does not work properly. This is known as insulin resistance and results in a build-up of glucose in the blood which is unable to enter the body’s cells where it would normally be used for energy.
Diabetes is considered to be the fastest growing health threat in the UK. Complications arising from diabetes include cardiovascular disease, nerve damage, kidney damage, eye problems, foot damage and hearing impairment.
Risk Factors
| Non Modifiable Risk Factors | Modifiable Risk Factors |
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How does Exercise affect Diabetes
During exercise your muscles use glucose to fuel your workout and can do so without insulin. That means that it doesn’t matter if you’re insulin resistant or if you don’t have enough insulin: when you exercise, your muscles get the glucose they need, and in turn, your blood glucose level decreases.
Where to Start
Prevention is always better than cure. According to NHS guidance, if you’re at risk of type 2 diabetes, you may be able to prevent it developing by making certain lifestyle changes. These include:
- eating a healthy, balanced diet
- losing weight if you’re overweight, and maintaining a healthy weight
- stopping smoking if you smoke
- drinking alcohol in moderation
- taking plenty of regular exercise
How to Start an Exercise Program
Exercise is safe and usually highly recommended for people with type 2 diabetes. However you should still consult your doctor first, to ensure that they are happy for you to start exercising. Start out with gentle exercise if you are unused to working out, and build the intensity up gradually over the days, weeks and months. Anything that elevates your heart rate, even a brisk walk is beneficial.
The important thing is to create a routine. It is recommended that people aim for 30 minutes of moderate-to-vigorous intensity aerobic exercise at least 5 days a week or a total of 150 minutes per week. Spread your activity out over at least 3 days during the week and try not to go more than 2 days in a row without exercising. Your personal trainer will be able to advise you on an achievable and beneficial exercise program.
What kind of Exercise will help me?
Cardiovascular exercises that use equipment such as cross trainers, cycles and rowers are helpful because they elevate the heart rate but have a relatively low impact on the body. Walking or running on a treadmill or using a stepper can also be helpful, however these can put more stress on your joints, particularly the knees and hips.
Body weight exercises such as jumping jacks and burpees are also a good form of cardio, as are battle rope and kettle bell workouts. If you are not sure how to perform an exercise always ask a personal trainer to show you rather than try and copy what others are doing. One of the advantages of working out in the gym is that you are not at the mercy of the elements and you have access to professional trainers who can offer help and advice when you need it.
Strength Training
Strength training, or resistance training as it s often called makes your body more sensitive to insulin and can lower blood glucose. In addition, it helps to maintain and build strong muscles and bones, reducing your risk for osteoporosis and bone fractures.
Strength training helps build muscle. The more muscle you have, the more calories you burn – even when your body is at rest. Muscles use glucose in the blood or fuel so building and using muscles will help reduce your blood sugar.
Ideally you should do some form of strength training two or three times a week. Most resistance machines are suitable for beginners. It is just a matter of putting together an exercise program that will work for you. Try to do at least 5 different strength exercises that work the major muscle groups such as legs, hips, glutes and back. Equipment such as resistance bands, dumbbells and barbells are also helpful in building muscle and something that as personal trainers, we use a lot.
NOTE: Ladies, you will not get ‘bulky’ because you are lifting weights. Women don’t have enough testosterone in their system to build a vast amount of muscle.
Other Benefits of Training.
Using exercise as a way to help manage your diabetes will also benefit your mood and energy levels. These are often adversely affected when your glucose levels are high.