iStock_000002609235Medium-1024x682.jpg

It’s common for people with diabetes to be a little unsure about whether or not they should be exercising. But the truth is it’s one of the best things you can do to control your blood sugar levels and improve your health.

Those with diabetes can suffer from or be at risk of numerous health issues including:

Heart disease, stroke, blindness or vision problems, nerve damage, kidney damage, gum disease, depression, sleep apnea, erectile dysfunction, depression, anxiety, stress and fatigue.

So learning to control ones diabetes is extremely important.

One of the most critical indicators of how well someone is controlling their diabetes is there A1C reading.

The A1C reading is a measurement of how well a person body is regulating their blood sugar levels and a healthy individual should have an A1C reading of less than 7.

A new study published in the Sept. 18 issue of the journal Annals of Internal Medicine found that a combination of cardiovascular exercise and resistance training was the most effective at lowering A1C levels in patients.

Before starting an exercise program you should have a stress test performed by a medical specialist first and a full check up. If given the ok this is what is recommended by the American diabetes association;

Five times per week perform 30 minutes of moderate intensity cardiovascular exercise such as walking, cycling, swimming or any activity that raises the heart rate for the entire duration.

Perform moderate intensity resistance training 2-3 times per week.

Something to keep in mind is that high blood pressure and high cholesterol is very common in people with type 2 diabetes so if you do have high blood pressure or high cholesterol opt to work out later in the day when the veins and arteries are less stiff.  The reason is in the morning your arteries don’t expand as easily as they do later in the day, which is why more heart attacks happen in the morning.

Finally take care to avoid any overhead exercises or exercises that place a great deal of pressure on the body like weightlifting with very heavy weights.

You can and definitely should start working out, but take it slow and give your body time to adapt to this new way of life before you move onto more advanced forms of training.