I am a 45-year-old male. I was recently diagnosed with Type 2 Diabetes and my diabetologist has recommended that I lose weight. I have no other health complications. What type of a weekly fitness regime should I do?Type 2 Diabetes is closely associated with weight, and nearly 90 per cent of newly diagnosed are above their ideal weight.People with Diabetes and obesity are at higher risk for heart diseases like diabetic cardiomyopathy. A 5 per cent reduction in body weight by moderate intensity exercise could reduce your risk of Type 2 Diabetes by more than 50 per cent. It is important to first identify how much weight you need to shed. This is important to set clear weight loss goals. Body mass index (BMI) is one way to check if your weight is healthy or not. BMI is calculated as weight in kg divided by height in m2. Another is checking your waist-hip ratio.Exercise does not always mean to take a gym subscription; you can do exercises as per your comfort at home too. You need to identify which type of exercise you enjoy, as this will help keep you motivated. Moderate, rhythmic exercises seems to reduce risk of people developingDiabetes in middle age. Initially, start with 30 minutes of cardio (aerobic) exercise at least 5 days a week. This may include dancing, brisk walking, skipping, swimming, cycling or jogging. If you are unable to exercise for 30 minutes, you can split the session in two bouts of 10-15 minutes one in morning and one in the evening.Stretching exercises should be done before and after every session for 10 minutes. These help to muscles and joints for the further activity reduce the muscle soreness and relax your muscles. In addition, stretching increases the heat production and oxygen consumption in muscles. This leads to an increase in the metabolic activity in the muscles thus causing reduction in the blood glucose levels.Once you have set a routine with aerobic and flexibility exercise, you start including some strength training with resistance. This can include lifting weights or you can use your own body weight in the form of pull- ups, push-ups or planks. To get sufficient benefit do the resistance training 2-3 times a week on non-consecutive days.Check blood glucose levels pre and post exercise, also again several times during next few hours. Exercise draws on reserved sugars stored in your muscles and liver.Wear comfortable, well-fitting shoes.Note: It is best to consult a physiotherapist before starting or changing any fitness regime.- Dr Nilaya Janorikar PT Consulting Physiotherapist
I am a 45-year-old male. I was recently diagnosed with Type 2 Diabetes and my diabetologist has recommended that I lose weight. I have no other health complications. What type of a weekly fitness regime should I do?Type 2 Diabetes is closely associated with weight, and nearly 90 per cent of newly diagnosed are above their ideal weight.People with Diabetes and obesity are at higher risk for heart diseases like diabetic cardiomyopathy. A 5 per cent reduction in body weight by moderate intensity exercise could reduce your risk of Type 2 Diabetes by more than 50 per cent. It is important to first identify how much weight you need to shed. This is important to set clear weight loss goals. Body mass index (BMI) is one way to check if your weight is healthy or not. BMI is calculated as weight in kg divided by height in m2. Another is checking your waist-hip ratio.Exercise does not always mean to take a gym subscription; you can do exercises as per your comfort at home too. You need to identify which type of exercise you enjoy, as this will help keep you motivated. Moderate, rhythmic exercises seems to reduce risk of people developingDiabetes in middle age. Initially, start with 30 minutes of cardio (aerobic) exercise at least 5 days a week. This may include dancing, brisk walking, skipping, swimming, cycling or jogging. If you are unable to exercise for 30 minutes, you can split the session in two bouts of 10-15 minutes one in morning and one in the evening.Stretching exercises should be done before and after every session for 10 minutes. These help to muscles and joints for the further activity reduce the muscle soreness and relax your muscles. In addition, stretching increases the heat production and oxygen consumption in muscles. This leads to an increase in the metabolic activity in the muscles thus causing reduction in the blood glucose levels.Once you have set a routine with aerobic and flexibility exercise, you start including some strength training with resistance. This can include lifting weights or you can use your own body weight in the form of pull- ups, push-ups or planks. To get sufficient benefit do the resistance training 2-3 times a week on non-consecutive days.Check blood glucose levels pre and post exercise, also again several times during next few hours. Exercise draws on reserved sugars stored in your muscles and liver.Wear comfortable, well-fitting shoes.Note: It is best to consult a physiotherapist before starting or changing any fitness regime.- Dr Nilaya Janorikar PT Consulting Physiotherapist