How to Use Exercise to Combat Type 2 Diabetes

Fact: being overweight or obese is proven to lead to Type 2 Diabetes amongst many Americans. According to a recent American Heart Association Scientific Statement, "The increasing prevalence of overweight and obesity as led to an unprecedented epidemic of Type 2 Diabetics Mellitus and is likely to be followed by an epidemic of patients with complications of Type 2 Diabetes Mellitus." These complications include cardiovascular disease, loss of limbs, blindness, glaucoma, and more, including death.

Type 2 Diabetes is a serious condition that individuals need to be aware of. In fact, it is the sixth-leading cause of death in the U.S. and cost about $172 billion to treat in 2007. The majority of the complications from Type 2 Diabetes result from poor cardiovascular health. (source: http://circ.ahajournals.org/cgi/reprint/CIRCULATIONAHA.109.192521)

How exercise can make a difference

Exercise has been proven to make an enormous impact on the health and quality of life of those individuals with Type 2 Diabetes and at risk for developing the condition. Exercise not only helps to improve circulation, enhance flexibility, decrease body fat, improve bone strength, and improve muscle strength, but it also helps to control blood sugar levels, which can get dangerously high for individuals with Diabetes.

How to exercise

There are many different ways to exercise effectively in order to see the benefits of controlled blood sugar, decreased body fat, and more. However, it is important to focus on three main types of exercise that will all yield different results: stretched, strength training, and aerobic exercise.

Stretching helps to improve circulation to your muscles and helps you to elongate tendons, muscles, joints, and other critical body parts. Stretching can also help to improve your posture, especially through a stretching program such as yoga.

Strength training helps you to build stronger muscles, which also results in stronger bones and joints. Individuals should lift weights that are comfortable for their bodies. For example, someone who is in excellent shape may be able to do bicep curls with 30 pound dumbbells. However, someone who is just beginning a workout program may feel comfortable with five pound dumbbells. The key to establishing an effective strength training program involves incorporating equipment that you can use at home at your own leisure, such as an easy-to-use over-door exercise pulley.

Aerobic training involves increasing the heart rate. When working at an increased heart rate, you are stimulating your metabolic processes to burn more energy. Remember: energy is fat, so when you're burning energy, you're actually burning fat. Aerobic exercise also helps to improve your heart and other organ functions by challenging them to work harder.

It is widely believed that 30 minutes of exercise a day are enough to make a substantial impact on overall health by reducing body fat, improving cardiovascular heart, and decreasing the risk for developing complications associated with Type 2 Diabetes.

Resources:

http://circ.ahajournals.org/cgi/reprint/CIRCULATIONAHA.109.192521

http://shop.imtypefree.com/Diabetes-And-Exercise-Equipment-p/isg24400.htm