According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), "more than 23.6 million people in the U.S. have diabetes and 90 to 95 percent of those individuals have type 2 diabetes."
Also, the Centers for Disease Control and Prevention (CDC) predicts by the year 2050, one in three Americans will have diabetes. And, the UnitedHealth Group estimates prediabetes and diabetes will cost an estimated $500 billion annual in 2050.
Last December, American College of Sports Medicine (ACSM) and the American Diabetes Association (ADA) revealed new guidelines for those with type 2 diabetes.
According to the ADA, the new guidelines will improve the quality of health of those who have diabetes as well as help prevent type 2 diabetes in individuals.
Here are the recommended ACSM and ADA guidelines:
• Do not participate in more than two consecutive days of aerobic exercise
• Exercise at least 150 minutes or 2.5 hours a week (moderate-to-vigorous aerobic exercise)
• Over one week, spread out the exercise over three days
Countless research has demonstrated exercise and physical activity is good for everyone no matter their shape, size or illness.
Regular exercise is one of the best ways to help you manage and control type 2 diabetes. Also, one of the best ways to maintain blood glucose levels is by balancing exercise, diet and insulin. According to the National Institutes of Health (NIH), ʺregular exercise helps diabetics control the amount of sugar in their blood.ʺ One of the side effects of exercise will be maintaining a healthy weight.
Here are some fitness tips for those with type 2 diabetes:
• Before you begin your exercise program, it is extremely important to contact your doctor.
• If you can, meet with your doctor before you start your exercise program and bring the shoes you will be using to exercise. This way, they can make their recommendations for the best shoes for your needs.
• Make your exercise program fun and don’t be afraid to try different types of exercise programs.
• Sign up for a "Zumba" class or any type of dance class that interests you.
• Ask your partner if they’d be interested in attending the class with you.
• Try tango lessons. Not only is the tango sexy but it is also very aerobic. Oh, and the woman always leads in the tango dance!
• Don’t want to leave the house? Try renting a dance DVD. Amazon offers a plethora of dance DVD’s or check out eBay, if you are on a budget.
• For the non-aerobic days of fitness, try flexibility and strengthening exercises. Think yoga or an aquatic fitness class.
• Also, sign up for a swimming class. The YMCA allows you to drop in for one free aquatic fitness class. You don’t need any special equipment, just a bathing suit. The classes are 55 minutes long and 20-35 minutes is spent doing aerobics. And, don’t worry if you are not a good swimmer, the classes are held in the shallow end of the pool.
• Try a beginner yoga class. If you are a first time yoga student, inform your instructor. Again, no fancy equipment, just loose clothing. Yoga will give your muscles flexibility.
For more exercise tips for type 1 diabetics, you can go to:
https://www.empowher.com/diabetes-type-1/content/fitness-tips-type-1-diabetics.
For more general exercise tips for diabetics you can go to:
https://www.empowher.com/diabetes/content/exercise-tips-diabetics.
For more exercise tips for women with gestational diabetes, you can go to:
https://www.empowher.com/diabetes/content/do-s-and-don-ts-exercising-gestational-diabetes
Sources:
Exercise Can Help Tame Type 2 Diabetes, Say New Guidelines - American Diabetes Association. American Diabetes Association Home Page - American Diabetes Association. Retrieved August 21, 2011 from
http://www.diabetes.org/for-media/2010/exercise-can-help-tame-type-2.html
Easy Exercise Ideas for Diabetes - Walking, Swimming, and Dancing. DiabeticLifestyle: Recipes and Practical Information for Managing Diabetes. Retrieved August 21, 2011 from
http://www.diabeticlifestyle.com/exercise/easy-exercise-ideas-diabetes
Exercising with Diabetes - The Importance of Exercise for Type 1 Diabetes and Type 2 Diabetes. DiabeticLifestyle: Recipes and Practical Information for Managing Diabetes. Retrieved August 21, 2011, from this Article http://www.diabeticlifestyle.com/newly-diagnosed/exercising-diabetes
Exercise Tips for Diabetes - Working Out and Staying Fit Safely with Diabetes. DiabeticLifestyle: Recipes and Practical Information for Managing Diabetes. Retrieved August 21, 2011 from
http://www.diabeticlifestyle.com/exercise/exercise-tips-diabetes
Diabetes Exercise Tips and advice for being more active. Diabetes information including treating type 2 diabetes at Diabetes.com. Retrieved August 21, 2011 from http://www.diabetes.com/healthy-eating-and-physical-activity/diabetes-exercise-tips.html
CDC - Be Active - Diabetes & Me - Diabetes DDT. Centers for Disease Control and Prevention. Retrieved August 21, 2011 from http://www.cdc.gov/diabetes/consumer/beactive.htm
Fitting in Exercise into Your Daily Life - Living Well with Diabetes. DiabeticLifestyle: Recipes and Practical Information for Managing Diabetes. Retrieved August 21, 2011 from http://www.diabeticlifestyle.com/exercise/fitting-exercise-your-daily-life
Reviewed August 22, 2011
by Michele Blacksberg R.N.
Edited by Jody Smith