Do you get enough exercise? If you're like many Americans, the answer is no — and that's especially true for those of us with diabetes. Studies show as few as 39 percent of people with type 2 diabetes participate in regular physical activity, compared with 58 percent of other Americans. And that's a shame, because working out can help increase insulin action and keep blood sugars in check, says Sheri Colberg-Ochs, PhD, a professor of exercise science at Old Dominion University in Norfolk, Va. Exercise also helps you lose weight and improve balance, important because many people with type 2 diabetes are at risk for obesity and for falls, Colberg-Ochs says.Here are six great workouts you can easily work into your daily routine. Be sure to check with your doctor before beginning any exercise regimen, and go slowly at first. Over time, you can increase the length and intensity of your exercise routine.
Walking
“Walking is easy for people to do,” Colberg-Ochs says. “All you need is a good pair of shoes and somewhere to go. Walking is probably one of the most prescribed activities for people with type 2 diabetes.” Brisk walking done at a pace to raise the heart rate is an aerobic exercise, and studies show beneficial effects when people with diabetes participate in aerobic activities at least three days a week for a total of 150 minutes. The American Diabetes Association (ADA) recommends people not go more than two consecutive days without an aerobic exercise session.
Tai Chi
Tai chi, a series of movements performed in a slow and relaxed manner over 30 minutes, has been practiced for centuries. At least one small study has confirmed it is an excellent choice of exercise for type 2 diabetes, Colberg-Ochs says. Tai chi is ideal for people with diabetes because it provides fitness and stress reduction in one. Tai chi also improves balance and may reduce nerve damage, a common diabetic complication, although the latter benefit remains unproven, says Colberg-Ochs.
Weight Training
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