Diabetes Month Tip of the Workday

Question

What is the best type of exercise for someone who has Type 2 diabetes?

Answer

The short answer is a combination of strength training and cardiovascular exercises, but any exercise helps if it is done safely. Naturally, people need to consult their providers and whenever possible, a qualified physical therapist so they have an idea of both how much exercise they can do safely and what they can do safely. If you have a chronic illness and/or already have complications from diabetes, you will want to be especially careful when seeking out a personal trainer. Here is a short post on what to look for if you are seeking help from a personal trainer.   

People should also be reminded that if they are trying to lose weight that most of the weight loss will come from changing the diet as opposed to exercise.  Let me repeat that, if you are trying to lose weight your diet will make more of a difference than your exercise.  Unless you are a triathlete, professional athlete, competitive body builder, etc, you really don't have much wiggle room to take in extra calories or need extra protein. Anyone who tells you otherwise is probably trying to sell you something you don't need.

Even if exercise doesn't help with weight loss as much as you thought it did, there are still plenty of of benefits to exercising.
1) Overall lower blood sugar in people with diabetes. Exercise that builds and maintains muscle will help you become more "sensitive" to insulin and help your overall blood sugar better.
2) Increased lean body mass or muscle. Starting in your late twenties and early thirties you lose lean body mass unless you do something to prevent it.
3) Increased strength and balance, this is particularly important for older folks who might already have other issues affecting their ability to walk safely.
4) Prevention bone loss in older people
5) Help your emotional well-being.

Dr. Yoni Freedhoff of Weighty Matters, a physician who specializes in weight loss, has blogged about this topic of "exercise for health, not for weight loss" quite a bit. Here is one of his videos that he did a few years ago, and if you like that video, he has a lot more information. Happy watching and reading!