Physical exercise is an essential part of the recovery strategy if you have type 2 diabetes. For individuals who have diabetes—or virtually every other illness, for that subject, the effects of exercise cannot be overemphasized.
The activity can regulate weight, reduce blood pressure, lower unhealthy LDL cholesterol and triglycerides, boost good HDL cholesterol, reinforce bones and muscles, relieve tension and enhance your overall health.
There are additional advantages for diabetes patients: exercise reduces blood glucose levels and improves the body’s insulin response, reducing insulin resistance.
It is also essential to have a balanced meal schedule and, if appropriate, to control the blood glucose level by medicine or insulin.
If you remain fit and healthy, you will regulate your diabetes properly and maintain your blood glucose levels within the right range.
Controlling the blood glucose level is necessary to avoid long-term risks, like nerve disorder and kidney failure. But is 30 minutes of exercising simple enough?
We’ll find out in the article below:
Are 30 Minutes Exercising Enough?
Simply Stated, 30 minutes is not sufficient to fix our physically inactive lives!! Many people either don’t walk enough every day or participate in practices that physically impact the body and its processes. Inactivity is generally an ineffective action and routine.
Thirty minutes are inadequate with such a sedentary lifestyle.
The American Diabetes Association (ADA) advises some physical exercise for people with type 2 diabetes for the improvement of blood sugar and general well-being:
• A two and a half hours of mild to intense physical exercise each week (i.e., brisk walking, aerobics, air jogging, cycling swimming, or jogging)
• Two or three days of strength exercises a week. Resistance training is a vigorous exercise that improves muscle strength, like lifting five pounds or pushing.
• Combine flexibility activities like stretching and yoga within your weekly schedule
• Breaking down every 30 minutes throughout the day
• Not over two days in a row lacking physical exercise
Benefits of Regular Exercise
It is best to plan a life-long workout regimen that is both achievable and relaxing. Walking is among the most straightforward and most practical choices, but you may like to try new ways, too! You can workout at a decent pace and not over-stress your body. If you stick to a steady, daily schedule, you can achieve the following results:
• Increased sensitivity to insulin (insulin functions well)
• Higher levels of blood sugar
• Reduce anxiety, fear, anger, dissatisfaction, depression
• Enhanced vitality and stamina during the day
• Losing weight with an improved tone of muscle
• Preserves bone mass
• Strong bones and reduced risk for osteoporosis
• Enhanced cholesterol, blood pressure, and heart rate
• A healthier body, especially the heart, and reduced blood pressure.
• Higher resistance to diseases
• Improves circulation
• Healthy night’s sleep
When you’ve been approved to begin a fitness regimen, implement these guidelines to stay healthy while you exercise:
• Dress well-fitting footwear and breathable and weather-friendly clothes to avoid foot injuries and heat stroke. Try visiting the podiatrist before beginning an activity routine.
• Use a workout fitness log to monitor the exercise and blood sugar levels before and after a workout.
• Please do not hold your breath while you strength training because it can influence your blood pressure and make you feel dizzy and nauseous. Before beginning a resistance or strength exercise, see the doctor for medical approval.
• A mild difficulty in breathing is common during cardio training, so there is no need to strain to catch your breath.
• Consuming water before, during, and after a workout is necessary to reduce the likelihood of dehydration due to irregular blood sugar and heat exhaustion.
• If you’re new to training or become idle for a long time, begin by taking care of yourself, improving your speed, distance, and time while you steadily build up your endurance over time.
• Regularly warm-up and cool down. It is advised to do a warm-up of 5 to 10 minutes of low-intensity aerobic exercise and slowly stretch for another 10 to 15 minutes. The cool-down can also extend 5 to 10 minutes before the heart rate returns to pre-exercise stages.
Make a dedication to fitness, make it a goal. Your long-term well-being relies on it, so as hard as it can be to make time or encourage oneself to work out to keep up with it. It will help with weight loss and make the body more effective in utilizing insulin and glucose.