Diabetes and Exercise How to effectively use exercise to help manage your type 2 diabetes

How Exactly Does Exercise Work? Step1: O Exercising burns fatty acids and glucose

How Exactly Does Exercise Work? Step 2: O Falling glucose levels is sensed by the pancreas, which reduces production of insulin

How Exactly Does Exercise Work? Step 3: O Lower insulin levels signal liver to empty its glucose reserves for energy

How Exactly Does Exercise Work? Step 4: O The liver then takes amino acids, lactic acids, and fatty acids and converts them into glucose too. If you exercise even further, your body will break fat cells for energy.

Why You Should Consider Exercise O Exercising lowers blood glucose, lowers fatty acid levels in blood, and reduces workload for your pancreas O Most convenient and cheapest way to treat your diabetes (compared to a modified diet or medication)

What a Exercise Plan Should Look Like O Neither weight training nor aerobic exercise has been proven more effective than the other, but the key is balance. For your 7 day week, follow this simple exercise plan. O Note: Some modification may be necessary, not all people respond to exercise in the same way.

Aerobic Exercise O Walk, jog, treadmill, swimming, cycling, aerobic classes O 50% to 70% maximum heart rate O 30 minutes

Weight Training O Work all major muscle groups (arms, legs, shoulders, abs, chest, buttocks) O 8-10 exercises O 3 sets of reps O Rest 2-5 minutes between exercises

Rest O Take a load off! You’ve worked hard all week!

Sources O Armstrong, Dana, Dr. "How to Control Diabetes With Exercise." Discovery Fit & Health. Discovery, n.d. Web. 30 Apr O Rogers, Paul. "A Workout Program For Diabetes." Weight Training. About.com, 26 Mar Web. 30 Apr O Feo, Pierpaolo, and Anna Ranchelli. "Exercise and Diabetes." Acta Biomed 1st ser (2006): n. pag. Department of Internal Medicine. Web