By Michele Tenney
Here’s To Your Health
Michele Tenney
Although the initial diagnosis of type 2 diabetes can be discouraging and seem gloomy, it is not the end of the world because it can absolutely be managed and curbed with time. Living a healthy lifestyle of proper eating and exercising is what manages diabetes and helps regulate the body. Let’s look at the benefits exercise has on the body, especially for those with type 2 diabetes.
Exercise is strongly recommended to patients diagnosed with type 2 diabetes, and for good reason. Exercise helps lower blood sugar levels as well as ward off symptoms that are affecting people with type 2 diabetes. Too much resting and lack of movement contributes to higher blood sugar levels, because glucose is not being used up by the body. Living a sedentary life is not beneficial to anyone. If that weren’t enough of a reason to exercise, it might help to know that exercise reduces stress and encourages weight loss as well as better cardiovascular fitness.
In addition to those benefits, exercise helps with mental health and boosts not only our mood but also our immune system, helping ward off other diseases such as stroke, cancer or heart disease. Exercise also helps aid in a better night’s sleep, which contributes to overall better health.
When approaching exercise after diagnosis, it’s important to go slow and not jump into strenuous exercise. A quick 30-minute workout is best. If you can get through it without a break, great, but definitely take breaks if you need them.
Cleaning and gardening also count as exercise. However, being fully committed to a 30-minute workout every day should be the goal. If you find you need help with motivation, find a personal trainer or wellness coach to help jumpstart a routine for you. Knowing your weakness is a strength.
Once you’ve adopted a good routine and are committed to it, the American College of Sports Medicine recently released new recommendations for more strenuous workouts four to five times per week. You can read about them on the ACSM website at tinyurl.com/5n93z7kr. It’s important to discuss these options with your doctor and physical therapist if you are recovering from any injuries. There are modifications that can be made to your workout routine to prevent injuries.
I feel it’s important to address the stigma that may go along with being overweight. This stigma can cause harm to a person’s self-esteem and cause mental illness. There is no shame in deciding to begin an exercise routine and take it one day at a time. The pandemic has added weight to the majority of the public in general. I love the saying, “Every 10,000-mile journey begins with one single step.” Using a workout buddy system is a good idea to help hold you accountable for showing up and staying motivated.
The battlefield is in your mind. Change the way you think, use self-affirmations, remember how you feel once you’re finished exercising and remember that you are worth every bit of effort you put into yourself. Your body will thank you for it. Repetition becomes a habit and habits become lifestyles. Type 2 diabetes can be turned around, and that’s hope. Should you get sidetracked or out of routine, don’t throw in the towel. Begin again. Life has detours, so it’s important to learn how to maneuver them.
Good nutrition has to accompany exercise routines, hydration and good sleep. Choose whole grains, fruits and vegetables. A low fat and higher in fiber approach to nutrition is the goal. Eat whole foods, not processed foods. Reading labels is a great way to help understand what is being put into the body. Diets are generally geared to help aid in weight loss, but are not sustainable, so the simpler, less complicated approach is best. I believe in you. You can do this.
Michele Tenney is a Certified Personal Trainer and Nutritionist & Wellness Coach. She is a member of the Orange Board of Health. She can be reached at 203-668-2969 or email at Hmgbrd3@gmail.com.