Best types of exercise for type 2 diabetes:
Aerobic Exercise
Resistance Training
Resistance training, such as weightlifting or bodyweight exercises, can help build muscle mass, improve insulin sensitivity, and increase metabolism. This type of exercise is especially important for individuals with type 2 diabetes, as it helps counteract the loss of muscle mass often associated with the condition (source: Mayo Clinic).
Flexibility and Balance Exercises
Incorporating flexibility and balance exercises, such as yoga, Pilates, or tai chi, can help improve joint mobility, reduce the risk of falls, and enhance overall well-being. These exercises can also provide stress relief, which is important for blood sugar control (source: American Diabetes Association).
Amount and Frequency of Exercise
The American Diabetes Association recommends that individuals with type 2 diabetes aim for at least 150 minutes of moderate-to-vigorous intensity aerobic exercise spread over at least three days per week, with no more than two consecutive days without exercise. In addition, it is recommended to engage in resistance training at least two to three times per week, targeting all major muscle groups (source: American Diabetes Association).
Best Time of Day to Exercise
The optimal time of day to exercise for individuals with type 2 diabetes can vary based on personal preferences, schedules, and how exercise affects blood sugar levels. Some people may find that exercising in the morning helps improve blood sugar control throughout the day, while others may prefer evening workouts. It is important to monitor your blood sugar levels before, during, and after exercise to determine the best time for you. Consult with your healthcare provider to develop a personalized exercise plan that suits your needs (source: Mayo Clinic).
The best exercise plan for individuals with type 2 diabetes should include a combination of aerobic exercise, resistance training, and flexibility and balance exercises. Aim for at least 150 minutes of aerobic exercise and two to three sessions of resistance training per week, and determine the best time of day for exercise based on your personal preferences and blood sugar response. Always consult with your healthcare provider before starting a new exercise program, and work closely with them to develop a personalized exercise plan tailored to your specific needs and goals.
