Therapeutic Exercise in Type 2 Diabetes: How to Train Properly to Lower Blood Sugar
Regular physical activity is one of the most effective ways to control blood glucose levels in type 2 diabetes. Targeted exercise increases insulin sensitivity, helps with weight loss, and prevents complications.
1. Why Is Exercise Beneficial in Diabetes?
✅ Lowers blood sugar levels — muscles actively use glucose during and after exercise.
✅ Improves insulin sensitivity — reduces insulin resistance.
✅ Helps control body weight — burns excess fat, especially visceral (abdominal) fat.
✅ Strengthens the heart and blood vessels — lowers the risk of hypertension and atherosclerosis.
✅ Boosts energy and mood — combats chronic fatigue and stress.
2. Which Types of Exercise Are Best?
🔹 Aerobic (Cardio) Exercises
Improve heart function and burn glucose.
Walking (30–60 minutes daily; Nordic walking is also suitable)
Swimming, water aerobics (gentle on the joints)
Cycling, elliptical trainer (moderate pace)
Dancing, low-intensity aerobics
Recommendations:
3–5 times per week for 30–60 minutes.
Heart rate should be within 50–70% of maximum (approximately 100–130 bpm).
🔹 Strength (Resistance) Exercises
Increase muscle mass, which improves glucose utilization.
Squats (with or without support)
Wall push-ups or knee push-ups
Dumbbell lifts (1–3 kg)
Resistance band exercises
Recommendations:
2–3 times per week (on non-consecutive days).
2–3 sets of 10–15 repetitions.
🔹 Stretching and Breathing Practices
Improve flexibility, reduce stress, and help normalize blood pressure.
Yoga (especially Hatha yoga)
Pilates
Qigong and breathing exercises
Recommendations:
2–3 times per week for 15–30 minutes.
3. When and How Should You Exercise?
📌 Best Time to Train:
✔ 1–1.5 hours after meals (to reduce the risk of hypoglycemia).
✔ In the morning — helps lower blood sugar throughout the day.
📌 Safety Rules:
Monitor blood glucose before and after exercise.
Stay hydrated to avoid dehydration.
Avoid overexertion — stop if you feel dizziness or weakness.
Start with low intensity and gradually increase the load.
4. Contraindications
❌ Blood glucose levels above 13–14 mmol/L (risk of ketoacidosis).
❌ Severe diabetic complications (retinopathy, nephropathy, neuropathy).
❌ Acute infections, uncontrolled hypertension (BP > 160/100 mmHg), chest pain.
Consult your doctor before starting an exercise program.
5. Sample Exercise Program
🔸 Morning Routine (10–15 minutes)
Marching in place — 2 minutes
Side bends — 10 repetitions
Squats with support — 10–12 repetitions
Wall push-ups — 8–10 repetitions
Back and leg stretches — 30 seconds each
🔸 Main Workout (30–40 minutes)
Walking or stationary cycling — 10 minutes
Squats — 3 sets of 12
Dumbbell lifts — 3 sets of 10
Forearm plank — 20–30 seconds
Stretching — 5 minutes
Conclusion
Exercise in type 2 diabetes lowers blood sugar, improves metabolism, and extends life expectancy. The key is consistency, moderate intensity, and medical supervision.
👉 Start small—even 10 minutes of walking a day can make a difference!