What Is Type 2 Diabetes?
Type 2 diabetes occurs when the body doesn’t make enough insulin or it doesn’t respond well to the insulin it makes. About 90 to 95 per cent of diabetes cases are type 2. This type of diabetes is typically diagnosed in people over the age of 40, but it is increasingly being seen in children and adolescents.

Type 2 diabetes, which is associated with excess body weight, is preventable in most people by following a healthy meal plan, getting regular exercise and maintaining a healthy weight.

Diabetes can lead to serious complications and premature death, but people with diabetes can take steps to control the disease and lower the risk of complications. Physical activity can help people to manage their type 2 diabetes. It can also help prevent the disease in people who may be at risk for it.

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Benefits of Physical Activity

• Blood sugar control: Regular exercise increases the body’s insulin sensitivity, improves blood flow to the muscles and improves the movement of glucose into the cells of the body.
• Weight management: Regular exercise can help a person maintain a healthy weight. In some cases it can help with weight loss.
• Lower blood pressure.
• Better cholesterol and blood lipid profiles: Regular exercise increases your good cholesterol (HDL), which helps to remove your bad cholesterol (LDL).
• Lower risk of cardiovascular disease: Regular exercise can keep your heart and blood vessels from getting worse, or it may even improve them.
• Stress management.
• Lower risk for many diabetes complications: Regular exercise can decrease the chances of developing high blood pressure, circulation or nerve damage complications associated with type 2 diabetes.

See Your Doctor
Everyone’s blood glucose responds differently to exercise, so you should make an appointment with your doctor before you increase your physical activity. Tell your doctor you want to start being physically active, or if you are already, that you want to increase your amount of activity.

By following the advice of your doctor, you’ll know that your exercise plan is safe for you. Also, the act of going for a doctor consultation will make you more likely to follow through.

Don’t forget to monitor your blood glucose levels as you try different activities. With this knowledge you’ll be able to find an active lifestyle that is right for you.

Make a Plan
Make a regular exercise program part of your diabetes management plan. If you don’t have a plan, now is the time to talk with your doctor about making one. Ask your doctor if you can be referred to an exercise specialist who can provide guidance, support and motivation with this portion of your plan.

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If you already have a plan, make sure (with your doctor’s clearance) you’re doing moderate-intensity aerobic activities three to five times a week for a total of at least 150 minutes each week. That’s as simple as 30 minutes of exercise five days a week.

You could also add resistance training three days a week. Exercise your large muscle groups (like your thigh, chest and arm muscles) with two to four sets of 8 to 10 repetitions.

Consult your doctor or personal trainer if you need help understanding these instructions.

People who have type 2 diabetes can benefit from regular physical activity. Physical activity can help with the management of the disease as well as improve your overall health.

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Learn More

How Can Physical Activity Help People with Type 2 Diabetes?

Canadian Diabetes Care Guide: Physical Activity

Physical Activity and Diabetes Management

What I Need to Know about Physical Activity and Diabetes