What is the best type of exercise for type 2 diabetes?
Exercise plays a critical role in blood sugar management for people with prediabetes and type 2 diabetes. In this article, we’ll look at the impact of exercise on blood sugar management and the best types of exercise for type 2 diabetes.
***This article is not intended to provide medical advice, diagnosis, opinion, treatment or services. This article and the links contained in it provide general information for educational purposes only. The information provided in this article is not a substitute for medical care. It should not be used in place of the advice of your physician or registered dietitian.***
Physical activity and type 2 diabetes
People with type 2 diabetes are encouraged to participate in 150 minutes of physical activity each week and to not go more than two days between physical activity sessions. So, both aerobic exercise and strength training are encouraged. Participating in a good mix of different types of physical activity can help people with type 2 diabetes:
- Increase muscle mass, which can lead to increased insulin sensitivity and reduced body fat
- Improve their cardio-metabolic health, which can also lead to increased insulin sensitivity
How does exercise help with type 2 diabetes?
Exercise can lower blood sugar both immediately and in the long term. When you are active regularly and consistently, most people with prediabetes and type 2 diabetes will see lower HgbA1c levels because of the consistent lowering of blood sugar and increased insulin sensitivity during activity.
Also, regular and consistent exercise can improve heart health and potentially help reduce the risk of long term diabetes related complications.
Can you reverse type 2 diabetes with diet and exercise?
It is possible to achieve diabetes remission for some people with type 2 diabetes. Diet and exercise play a role in this. People who need to lose body fat and are successful at doing so, and people who were diagnosed with type 2 diabetes within the last two years, are more likely to achieve diabetes remission. Read more about diabetes remission here.
Exercise guidelines for type 2 diabetes
People with prediabetes and type 2 diabetes should strive for 30-60 minutes of physical activity each day. This should be a combination of aerobic and weight-bearing exercises. Make sure to follow these safety guidelines when exercising with prediabetes or type 2 diabetes:
Keeping track of your blood sugar with type 2 diabetes and exercise
- Keep your low blood sugar treatment with you at all times. Rapid-acting treatments such as honey, glucose tabs, fruit snacks, etc., are best.
- If you are on medication, have a way to test your blood sugar with you, even if you wear a continuous glucose monitor.
General guidelines for type 2 diabetes and exercise
- Certain diabetes complications, like retinopathy or neuropathy, may limit the activities you can do safely. Talk to your doctor about what forms of exercise are best.
- Do not exercise if you feel ill or sick.
- Always wear a medical ID.
- Have a small snack that contains carbohydrates and protein before starting to exercise. (Or start your exercise within two hours of having a meal.)
When to NOT exercise if you have type 2 diabetes:
- If your blood sugar is less than 100mg/dL. Eat 15-30g of carbohydrate to raise your blood sugar above 100mg/dL, and wait 15 minutes before beginning exercise.
Best types of exercise for type 2 diabetes
What is the best type of exercise for type 2 diabetes? There’s no one best exercise for people with prediabetes or type 2 diabetes, but there are some that may be more helpful than others. Many different forms of exercise can be effective for building muscle mass, increasing endurance and aerobic fitness, and improving long-term blood sugar levels.
1. Walking
Walking is hands down one of the easiest and best types of exercise for type 2 diabetes and prediabetes. It’s easy, low-impact, and effective at lowering blood sugar, both short-term and long-term.
2. Swimming
Swimming is a great full-body workout that people of almost any fitness level can enjoy. And it’s especially helpful for people with type 2 diabetes who have diabetic neuropathy and may not be able to safely engage in other types of exercise. Swimming is gentle on joints while providing a full-body workout.
It improves heart and lung function and helps regulate blood sugar levels.
3. Cycling
Riding a bike (either stationary or mobile) is great for cardiovascular fitness and leg strength. Both of these can help increase insulin sensitivity in people with type 2 diabetes. Cycling may help lower blood sugar and improve insulin response.
4. Strength Training
Strength training doesn’t always mean heavy weight lifting. This can also include resistance bands and other less strenuous activities. Strength training builds lean muscle, which helps to increase insulin sensitivity.
5. Yoga
Yoga offers a wide range of difficult levels and can be great for people of all ages. It helps to reduce stress, which can make stabilizing blood sugar levels easier. It also improves flexibility, balance, and mental well-being.
6. Dancing (e.g., Zumba, salsa)
Dancing is another fun form of exercise that can help improve mental health as well as physical health. It’s fun and motivating, plus a good cardio workout! It can help lower blood sugar levels while improving hand-eye coordination and mood.
Unsuitable exercises for type 2 diabetes
Most people with type 2 diabetes can enjoy a wide variety of exercises. But there are some forms of exercise that may be dangerous and not recommended for certain people with type 2 diabetes.
1. High-Impact or High-Intensity Exercises (if certain diabetes-related complications are present):
Activities like sprinting, high-intensity workouts, or heavy weightlifting may not be ideal if someone has cardiovascular disease, nerve damage, or poor blood sugar control.
2. Weight-Bearing Exercises (for those with neuropathy or foot problems)
Running, jumping, or high-impact aerobics can worsen foot ulcers or pain due to diabetes relates neuropathy. People with these conditions should opt for low-impact exercises like swimming.
3. Contact Sports or Risky Activities (if you have eye issues/retinopathy):
Boxing, basketball, or heavy lifting can increase eye pressure, which is not recommended for people with diabetic retinopathy.
4. Strenuous exercises like planks or wall sits for long durations:
These types of exercises can raise blood pressure significantly, which is risky for those with high blood pressure or cardiovascular issues.
Bottom line: Exercise for type 2 diabetes
Exercise can help lower blood sugar levels for people with type 2 diabetes, both short-term and long-term. Regular, moderate activity (like brisk walking or cycling) is more beneficial over time than occasional intense workouts.
People with type 2 diabetes should monitor their blood glucose before, during (if needed), and after exercise, especially if they’re on insulin or certain medications. And talk with your doctor about what types of exercise are best for you.
For more resources on diabetes and exercise, check out these articles:
- Does Exercise Lower Blood Sugar? Understanding the Immediate and Long-Term Effects
- Type 1 Diabetes and Exercise
- Exercise and Diabetes Guidelines
