Why We Love Exercise and Why it’s Critical in Managing Type 2 Diabetes

The Blue Zones have shown us that daily movement and exercise helps us to live longer, liver better and feel happier. Here at Maccabi Life, we love to move, and we want you too as well! Daily physical activity is so important for those with type 2 diabetes, and it doesn’t have to be difficult to get more active.

When you have type 2 diabetes, your body becomes more sensitive to insulin while you’re active. Insulin helps your cells use blood sugar as energy, managing your condition more effectively. Plus, exercise controls those blood sugar levels while lowering your risk for nerve damage and heart disease.

Additional benefits include:

• Lowering “bad” cholesterol (LDL) and raising “good cholesterol (HDL)
• Controlling blood pressure
• Improving your memory
• Better sleep
• Happier feelings
• Weight loss
• Maintaining a healthy weight

Types of Physical Activity to Consider

It is recommended to get at least 150 minutes of moderate-intensity exercise per week. An easy way to do it and keep on track is to fit in about 20 or 25 minutes of activity each day. About two days a week, you should perform workouts that work the major muscle groups, like the shoulders, abdomen, arms, back, chest, hips, and legs.

Here are a few examples of moderate-intensity exercises:

• Playing sports
• Cycling
• Swimming
• Dancing
• Mowing the lawn
• Brisk walking

All of those activities increase your heart rate, work your major muscles, and make you breathe a bit harder. Stretching is also important to prevent soreness or injury after exercise and help you become more flexible.

How to Get Started

It’s best to consult with your primary care physician before you embark on a new exercise routine. While walking a bit more after dinner or throughout the day might not do any harm, you should be supervised by a doctor who understands your health issues.

When you’re ready, consider:

• Finding something you enjoy – Many people put off exercise because they don’t like push-ups, jumping jacks, or running. Find activities that you love so that it doesn’t feel like work.
• Get a partner – It’s always more fun when you walk or work out with someone else. They help you stay accountable, and you both get exercise!
• Start small – Don’t expect to run a marathon that first day! This could be dangerous if you’re not ready for it. Instead, go for a five-minute walk around the block, take the stairs instead of the lift, or do a little light yard work. Build up your intensity and time spent each week.
• Schedule workouts – You want exercise to become a habit so that it’s not something you think about. Schedule walks with your co-workers after lunch or pencil in a new routine you want to try. It might even help to exercise at the same time every day.
• Have a goal – You’re more motivated when working toward something. Long-term goals are being healthier, being stronger, feeling happy and fighting type 2 diabetes. However, small objectives could be to walk every day for 30 minutes or try to do two push-ups.

The important thing to remember is a sedentary lifestyle isn’t good for our health. Regular, daily movement is essential at staying healthy, well and chronic illnesses like type 2 diabetes under control. Try to aim for 30 minutes of brisk exercise a day, and regular movement from walking to the shops, cycling to your local café, taking the stairs and maybe even a stand-up desk.