After you received your Type 2 diabetes diagnosis your doctor may have told you that you can lower your blood glucose levels by getting more exercise. Now that you’re back home, you’re digesting this, and you have questions!

What’s the best type of exercise for Type 2 diabetes? And what’s the best time to exercise for people with Type 2 diabetes? Should it be before or after you eat? In this article, we’ll address these questions and more. So, get your trainers on, and let’s get moving!

Type 2 Diabetes: Benefits of Exercise

We all know that exercise is healthy - but when you have Type 2 diabetes, it becomes more important than ever. Exercise will help to improve your body’s sensitivity to insulin and if you’re overweight, exercise will help you to shed some extra pounds. Regular exercise will help you to maintain better heart health and will reduce your chances of the nerve damage that comes from having high blood sugar levels.

Best Types of Exercise for Type 2 Diabetes

If you don’t have any complications from Type 2 diabetes, you can do any type of exercise you like. However, if you already have high blood pressure, heart disease, retinopathy, peripheral neuropathy or peripheral vascular disease, you need to be a little more cautious. Avoid very strenuous, high-impact exercise and settle for gentle to moderate exercises like walking, swimming or cycling. If you’d like to try something more challenging, chat to your doctor first.

Walking is almost always a good form of exercise, so if you aren’t overly keen on all that jumping about, sweating and straining that comes to mind when you hear the word “exercise,” don’t worry! Simply taking a daily walk is already a great start.

Sounds too easy? Never underestimate the benefits of walking! Just two hours of walking a week reduces your chance of fatal heart disease, and if you increase that to three to four hours a week, you reduce your risk even more. It’s one of the best exercises for Type 2 diabetes!

Exercise and Blood Sugar Levels: Pick Your Time

Exercise will lower your blood sugar levels because your body will burn the sugar for energy. That means getting exercise when your blood sugar levels are likely to be at their highest. One to three hours after eating is ideal. Have your meal, let it settle, and then get moving.

If you’re using insulin, you need to check your blood sugar level first. If your blood glucose levels are less than 4 mmol/l (70 mg/dl) you need to treat the hypoglycaemia before you exercise. If your levels are between 4 to 7 mmol/l (70 to 125 mgl/dl), you may need to have a little snack to raise your blood sugar level or check your blood sugar levels regularly. Test again after 30 minutes to see if your blood sugar level is OK. The risk of hypoglycaemia shouldn’t be taken lightly, and it’s at its highest between six and eight hours after you exercise. Take a break from exercising if your finger prick test shows a reading higher than 13 mmol/l (250 mg/dl) - there’s a risk that exercise can make it rise even higher.

Exercise Tips for People Living With Type 2 Diabetes

Take it Easy

If, like all too many of us, you’ve grown accustomed to a sedentary lifestyle, the idea of exercise may seem rather daunting. But, no matter who you are or what your health is like, you shouldn’t overstrain your body.

Take it slowly. If you could only manage a 15-minute walk on your first day, that’s fine. Do what feels comfortable, and then slowly build yourself up to the next level. Perhaps you’ll do 20 minutes a day next week, and 30 minutes the week after that. Trying to do too much too soon is a mistake nobody should make - more isn’t always better. Give your body time to grow accustomed to the new demands you are going to make on it.

Make it Part of Your Routine

At first, you may need to schedule your exercise and set reminders to help you get into the habit. Decide on a time that will suit you and stick to it. After a while, it will become second nature and you won’t need to remind yourself that it’s time to exercise.

Set Goals

Having a goal is challenging. Reaching it is immensely satisfying. Discuss your goals with your doctor to make sure that they’re right for you. Setting the bar too high will leave you feeling discouraged.

Do Something You Enjoy

Exercise shouldn’t be a punishment. Choose an activity you’re going to love. Whether it's walking your dog, dancing around the house, or taking a ride on an exercise bike in front of the TV, choose something you’ll love doing. If you can get a friend or family member to be your exercise buddy, that’s even better!

Take a Water Bottle Along

By the time you feel thirsty, you may already be dehydrated - and your body can’t function properly. Drink some water before you get started, and refresh yourself with regular sips from your water bottle to stay hydrated.

Wear Comfy Shoes and Check Your Feet

The right footwear makes exercise more comfortable and protects your joints from harsh impacts. Remember to check for sores or blisters. Wound healing can be a problem for people with Type 2 diabetes, so take good care of those feet.

You Might be Amazed at How Good You Feel

When you choose the right type and intensity of exercise, you might find yourself feeling ten years younger! Being able to do more with your body, and seeing your own progress is a reward in itself. Plus, knowing that your commitment to exercise improves your chances of having a longer, healthier life has to be one of the top reasons for feeling pleased with your efforts.

All the same, being aware of your condition also makes you aware of the fact that nobody lives forever. Although you aren’t planning on dying anytime soon, and are willing to do whatever it takes to stay healthy for as long as possible, you might find yourself worrying about the people who depend on you if the worst were to happen. You know that getting life insurance is the responsible thing to do, but insurers seem less-than-keen on having you as a customer.

They make all the right noises, but then they want you to do all kinds of things before they’ll even consider insuring you. You could end up waiting for months with that niggling worry at the back of your mind. What’s the solution?

You need Blueberry Life! Like you, we’re expecting you to live a long, active, and rewarding life - but if some accident were to happen, we know that life insurance acts as a safety net for your nearest and dearest. Get insured the easy way - and feel free to compare what we offer to the deals you can get from other companies. It all starts with an easy online application. You have nothing to lose and a lot to gain. Find out more about specialised life insurance for people living with chronic conditions today and make your move towards peace of mind.

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Reviewed by Dr. Kingshuk Pal