Type 2 Diabetes & Exercise; #2 Aerobic Exercise


Last article, I said, there are 4 categories; stretching, aerobic exercise, strength training and functional training. And I am talking about second one, part 1, "Aerobic exercise".

Aerobic exercise is good to burn body fat. Low intensity exercise such as walk, jog, swim in slow pace and steady heart rate for at least 15 min.

American Collage of Sports Medicine (ACS recommendation is

  • Adults should get at least 150 minutes of moderate-intensity exercise per week.

  • Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week).

  • One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.

  • Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.

  • People unable to meet these minimums can still benefit from some activity.

Always, listen to your body. If you feel tired stop what are you doing. If you have pain, don't push through. Stop right way. This way we prevent fitness injury and keep exercise long term. Thus, you get results!

Please don't forget to check your blood sugar before exercise, if your blood sugar is >100 mg/dl eat Carbo Wait to do exercise if your blood sugar is over 250 mg/dl take medication and manage blood sugar.

We try to reverse T2DM, not live with it. Thus, I add one more exercise for you, STRENGTH EXERCISE===>Check this article

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