Sports, Fitness, & Aquatics

Can Exercise Help with Type 2 Diabetes? Yes!

by Paula Cole, SFA Director

The latest research puts exercise at the forefront in the prevention, control and treatment of diabetes.

Regular exercise decreases insulin resistance and cells can better respond to insulin and effectively take glucose out of the blood and into the cell. Regular exercise also helps decrease the risk of cardiovascular disease because it decreases blood pressure, cholesterol levels and body fat.

Exercise recommendations as suggested by the American Council of Exercise:

• Strive to accumulate a minimum of 1,000 kcal cardiovascular exercise through physical activity each week. Depending on individual conditioning levels, this may require three to seven days per week of low-to-moderate intensity exercise for 20 to 60 minutes such as walking, water aerobics and cycling. Daily exercise is highly recommended.
• Perform resistance-training activities at least two days per week, targeting the major muscle groups.
• Perform stretching exercises at least two to three days per week, stretching major muscle groups to the point of tension (not pain) for 15 to 30 seconds.
• Keep in mind that disciplining oneself to exercise requires setting personal goals and that you should work up to gradually accomplishing these goals over time.
• The ultimate goal is to expend a minimum of 1,000 calories per week via physical activity for health benefits, or 2,000 calories per week for weight loss.

Remember:

If you have Type 2 diabetes, you must monitor your glucose before and after exercise to understand how you respond to certain types of activities. Also, exercising with a partner or in a group setting plus wearing an ID bracelet indicating one’s diabetic condition are very important.

Check with your physician prior to beginning a physical-activity program and return regularly to assess the diabetic complications. If complications of the eyes, kidney or heart are present, your physician should provide you with clear boundaries regarding the intensity of any physical activity.

At the JCCNV, we build community by providing people of all ages and backgrounds with a warm, caring environment that offers social, educational, health and lifestyle programs guided by Jewish values. Let the staff of the Sports, Fitness and Aquatics Department help you learn fitness and lifestyle techniques that can last a lifetime. Stop by, or make an appointment with one of our trainers to learn more about finding the right exercise niche to get you started.