Lose Weight and Exercise Regularly

Approximately 90% of people with type 2 diabetes are carrying extra pounds. In fact, overweight can lead to a worsening condition known as insulin resistance. Too much fat in the body can interfere with the function of insulin that is necessary for the body to process glucose.

If you are overweight and suffer from type 2 diabetes, weight loss can improve your body’s response to insulin and lower blood sugar. The American Diabetes Association has concluded that just losing 10 to 15 pounds will significantly lower blood sugar levels.

Eating healthy foods and regular exercise are proven ways to lose weight and keep it off. We have addressed eating healthy foods in previous sections of the post, and will now discuss the importance of physical exercise.

Regular aerobic or cardio exercise is good for cardiovascular health and helps burning calories. Getting aerobic exercise at least three times per week for 20minutes a time is an excellent way to extend stamina.

You could use a cardio machine such as an elliptical, stationary bike, or a treadmill. You could also walk, jog, hike, swim, bike or run. Strength training helps increase body's lean muscle mass.

Because it takes more energy to maintain muscle than fat, people who build muscle mass will burn a higher number of calories than people who have less muscle.

Even when sedentary, more calories must be burned to support a muscular body than a body with poor muscle tone and excess fat.

Toning your body at least three times a week using a stability ball, dumbbells, or a resistance band for 15–20 minutes at a time will have a significant impact.

If exercising sounds like a daunting task now, know that it doesn’t have to be. There isn’t a strict path you should follow. Try as many different exercises as you like, combine or modify some, get creative and invent some new ways that will keep you active and your body mass in check, and take control over diabetes.

When you start new exercise activities or increase workout intensities, remember to track blood glucose levels before, during and after a workout. Blood glucose tests not only show you how your body is improving but also help to prevent dangerous blood glucose fluctuations.

Excessive physical activities may lead to hypoglycemia, which is defined by blood glucose levels below 70 mgdL. Hypoglycemia may cause nausea, weakness, unconsciousness and accident, and should be avoided.

If you are taking diabetes medications or insulin, make sure that you measure blood glucose before exercise. After 30 minutes of exercise, check blood glucose level again. If your blood glucose level is lower than 100 mgdL, take a break, eat some fruits or snacks, and carry on if you feel up to it.