You can stay healthy with type 2 diabetes. Adequate physical activity along with a healthy diet will help keep your blood sugar levels under control. They will also help you control your weight and make you feel healthier overall.
Keeping your body active will also keep your blood sugar levels under control
Regular exercise or physical activity will help lower your blood sugar levels. Try to get at least two and a half hours of exercise each week. Don't be overwhelmed by two and a half hours – you can split these two and a half hours over the seven days of the week. Even if you do only 30 minutes of exercise any five days of the week, it will be two and a half hours of physical work in a week.
You can choose any of the activities that make your body sweat and get tired for your exercise.
This task can be:
- Brisk walking, jogging or running
- Climb the stairs
- cycling
- Doing relatively heavy housework or gardening
Your weight and its importance
If you are overweight, losing weight will help lower your blood sugar. Also, it will be easier to keep your blood pressure and blood cholesterol under control.
It is especially important
to have a full diabetes check-up at least once a year to make sure your blood pressure and blood cholesterol levels (the amount of fat in the blood) are under control.
Read our article for more details about diabetes checkup.
Measure your BMI to find out if you are overweight.
If you need to lose weight, keep in mind – it's usually best to lose weight gradually, over time. Plan to lose half a kilogram to one kilogram a week.
Studies have shown that short-term (about 12 weeks) and low-calorie (800-1200 calories per day) diets help control symptoms of type 2 diabetes. Some have also been completely relieved of symptoms.
However, this low-calorie diet is not appropriate or safe for everyone with type 2 diabetes. For example, such a diet is not safe for those who need to take insulin, so it is important to consult a doctor before starting such a diet.
You can read our article to know more about diet for diabetic patients .
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