How to Prevent Type 2 Diabetes With Exercise
Type 2 diabetes is an illness that can have a devastating effect on the heart, lower extremities and kidneys. According to the American Diabetes Association, close to 90 percent of type 2 diabetes cases could have been avoided if the individuals had followed healthy diet plans and exercised regularly. Insulin sensitivity is best controlled through exercise, which improves the body's resistance to insulin through skeletal muscle growth. In other words, the more you exercise, the lower your risk of developing type 2 diabetes.
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Instructions
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Dedicate at least 150 minutes every week to some form of moderate exercise. This exercise should be cardiovascular based. Try exercises like walking or running, using an elliptical or stationary bike, hiking, and even swimming. All of these are forms of cardiovascular exercise that can condition the heart. Cardiovascular exercise will help prevent type 2 diabetes by keeping your blood sugar in check because you will be burning extra glucose that your body doesn't need, as it increases the flow of blood throughout your body.
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Participate in a strength training routine at least three times a week. Strength training consists of free weights or weight machines that work particular muscle groups. A different muscle group should be targeted each session, with a day of rest for muscle growth in between. Strength training plays an important role in preventing type 2 diabetes because it keeps your muscles proactive. Strong muscles use insulin effectively by turning excess glucose into glycogen. Your body will then store the glycogen as fuel, instead of sugar.
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Breathe deeply. During exercise regiments and regular daily activities, pay very close attention to your breathing. Deep breathing exercises should be practiced at all times, promoting proper air circulation and lung health. Remember to breathe deeply in between each rep during strength training. Deep breathing forces oxygen to pass through cells, pushing glucose out, reducing the high sugar levels associated with type 2 diabetes.
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Walk whenever possible. Whether you are out shopping or simply running errands, park your car a little further away from your destination than you normally would. Also, use the stairs instead of an elevator. Each of these changes will give you some extra cardio exercise throughout your day. A UK diabetes study found that an extra 45 minutes of walking everyday, burned body fat and helped to control the higher sugar levels associated with type 2 diabetes.
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Set realistic goals for yourself. If exercise is new to you, take small steps. Begin with small workout routines and work yourself up to the recommended amounts. It is better to start slow, and find exercise activities that you enjoy, than to dive right into a full blown routine that is more than you can handle. According to Duke cardiologist William Kraus. "Some exercise is better than none; more exercise is generally better than less, and no exercise can be disastrous."
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Tips & Warnings
Stretch before any exercise in order to protect your muscles and prevent overextending. Stretching beforehand will also increase flexibility. Always have water available and a sugary snack in case you become lightheaded during your exercise routine. The water will ensure that you stay well hydrated.
Before beginning any exercise routine it is important to consult your physician first to be sure that you are healthy enough to begin a routine.
Resources
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