280 Australians develop type 2-diabetes everyday, making it Australia’s fastest growing type of diabetes representing over 90% of diabetes cases. Around 1.8 million Australians have either type 1 or 2 diabetes and this doesn’t include silent or undiagnosed diabetes, which is estimated to be around 500,000 Australians.
First of all, what exactly is type 2 Diabetes?
- It is a progressive condition in which the body becomes resistant to the normal effects of insulin or gradually loses the capacity to produce enough insulin in the pancreas.
- Is associated with modifiable lifestyle risk factors (smoking, alcohol intake, food choices, activity levels).
- Usually develops in adults over the age of 45, but in recent years has seen a large increase in peoples under this age and even in children!
WHO IS AT RISK?
You may be at increased risk of developing type 2 Diabetes if you have one or more of the following
- Family history
- High blood pressure
- Over the age of 55 years
- Poor nutrition
- High alcohol intake
What can i do about my diabetes?
The good news is that type 2 Diabetes is managed with a combination of regular exercise, weight loss, diet and lifestyle modification. In some cases oral medications and insulin injections may be necessary. However, Exercise and diet are key to helping you beat your diabetes!
3 types of exercise that can help manage type 2-diabetes?
Walking is a simple, cost effective and low impact form of exercise that anyone can perform. It is scalable and easy to perform. People who perform walking daily with type 2 diabetes have been shown to increase their energy expenditure, reduce body mass, improve blood glucose levels and insulin management and decrease risk factors associated with type 2 diabetes.
We suggest you start simple and go for walk around the block or time yourself for 15-20mins once daily and aim to increase this distance and time over the following weeks.
Resistance training can be performed at home utilizing bands and body weight exercise or in a gym utilizing machines and dumbbell exercises. Resistance training has been shown to improve glycemic control and insulin sensitivity in people with type 2 diabetes.
We suggest performing resistance training 2-3 times per week aiming for full body exercise incorporating compound movements utilizing several different types of including dumbbells, bands, barbells, bodyweight and machine based training.
Swimming, aqua aerobics, hydrotherapy and other such water based activities can be incorporated into yourdiabetes management plan as a way of changing up your regular training schedule. Swimming helps increase you METs a measure of your metabolic expenditure, which has been shown to improve type 2 diabetes health outcomes including weight loss and blood glucose management.
We suggest mixing it in with your current training schedule and aim for 2-3 30minute sessions per week. Aim for different types to keep things interesting and visit your local pool and take part in an aqua aerobics class or one of the many other classes available at such facilities.
Exercise can come in many different types and we recommend that you start with what you enjoy doing whilst also trying new activities. Start small and increase as you go. Aim for around 30-60mins of activity daily, in a combination of aerobic and resistance type training.
If you are having trouble managing your type 2-Diabetes, or want some additional advice. Contact us today and we can help YOU!