Type 2 Diabetes and Exercise
T2D affects almost 1.3 million Australians, and the prevalence is increasing year by year. It is important to note that almost 60% of all T2D cases can be delayed or prevented with lifestyle changes including a healthy diet and regular physical activity and exercise.
T2D occurs when the insulin that is being produced in the body does not work as effectively as it should to manage blood sugar levels. The pancreas overcompensates by producing more and more amounts of insulin to try and manage those elevated blood sugar levels. Over time this can result in the insulin producing cells wearing out, which then results in the pancreas being unable to produce enough insulin.
Diabetes is heavily associated with family history, however someone’s risk of developing T2D is greatly increased if they display multiple risk factors. These risk factors include older age, higher blood pressure, being overweight, higher waist circumference, unhealthy diet, and physical inactivity. T2D is generally managed through medication and lifestyle modifications prescribed by medical professionals.
Physical activity and exercise increase glucose uptake into active skeletal muscles (sugar within the blood gets utilised by the muscles). This process can be impaired for people who have insulin resistance or T2D. Engaging in regular physical activity can improvement insulin sensitivity and reduce blood sugar levels. These benefits can last up to 72 hours. This is a very important tool people with T2D can use to manage their blood sugar levels.
The current research demonstrates that interventions combining aerobic and resistance exercise are superior to either type of activity alone for T2D management. This means that people with T2D should be aiming to engage in both types of exercise for optimal benefits. The general physical activity guidelines for all adults, are also appropriate and recommended for people with T2D. There are some additional considerations specific to T2D that aim to optimise the benefits for this population group. These can be found below:
If you have T2D and are looking to get more physically active, it is important to consult with your GP first. This will ensure you can engage in exercise safely and effectively and aware of the specific considerations for exercising with T2D. You may also be eligible for a diabetes care plan which can include working with an exercise physiologist. An exercise physiologist can work with you to create a treatment plan that is best suited to your needs and goals.
Here at Wellness Station, we offer diabetes specific group classes that may be what you’re looking for. Please feel free to contact Wellness Station if you need some advice and guidance on exercising with T2D, we would love to help!
Clara Toperosa
Accredited Exercise Physiologist
References
Diabetesaustralia.com.au/about-diabetes/type-2-diabetes
Exercise/Physical Activity in Individuals with Type 2 Diabetes: A Consensus Statement from the American College of Sports Medicine
Jill A Kanaley, Sheri R Colberg, Matthew H Corcoran, Steven K Makin, Nancy R Rodriguez
2022