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EndocrineWeb Community Advice
Posted in: Type 2 Diabetes.

Type 2 Diabetes - exercise

From: James - 7 years 18 weeks ago

I've been diagnosed with Type 2. I'm 40ilb overweight and my doctor wants me to lose the weight an dget in shape - much easier said than done.
So, I've tried jogging, and it killed my knees and I just can't do it. I can't swim (so that would not be a good idea!) and to be honest I've done no exercise in 30 years!!! CAn anyone give me a tip or two on what worked for them? Please don't tell me to train for a triathalon! Just give me something realistic that wont hurt like hell and might help me lose a couple of pounds each week.

And also, does it annoy anyone else when your doctor tells you to lose 40ibs, and he's overweight too!!!

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You're definitely right in saying that losing weight is easier said than done. I was actually in a similar position you are in now, except I was pre-diabetic. My doctor told me to either lose 30 lbs. or accept the title of the diabetic. Thirty pounds sounded daunting, but the latter option scared me to death.

No, you don't have to surrender your life to boot camp to lose the weight. What I found was that losing weight when I was overweight and inactive was much easier than it is now (as someone who has had their weight under control for about five years and is regularly active). Simply put, when your body isn't used to activity, the activity tends to "shock" it, so you lose weight quicker and easier than when it's conditioned. Sounds messed up, but it's true.

If you even do a moderate level of activity most days of the week (aim for four, five if you can)--say, lifting weights for three days a week for thirty minutes, or jogging for 20 minutes a few days a week, you will notice a difference.

Once you start incorporating a basic level of activity into your schedule, try cleaning up your diet. I cut down on soda, Oreos, and bagels and cream cheese because I knew those were foods that were holding me back. You don't completely have to overhaul your eating habits overnight. Make baby steps.

When I say that you're right in mentioning that losing weight is easier said than done, I think the hardest part is sticking to your program. It's hard to regularly exercise. It's hard to watch what you eat. But you're embarking on a lifestyle change. It's not a temporary thing--you have to continue it and make it part of your life. You'll have days where you struggle with heading to the gym or you see the bottom of the potato chip bag after only one sitting, but you need to figure out a way to move past it and not let it derail all the hard work you've done.

I know 40 lbs sounds like a lot to lose, but you can do it. Just start slow, find a friend to join you in your exercise program, and you'll begin to feel great about yourself.

Best of luck!

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what a hypocrite!!!!!!!!!!!!!

I started walking a few years ago... At first 15 minutes a day, now I walk an hour every morning, rain or shine and FEEL GREAT. Dr. Weill (sp?) says walking is the best exercise. His book optimum health changed my life. Rain or shine, walk every day. you may lose a couple lbs a month only, but if combined with a diet where you restrict caloric intake, you will be MUCH healthier and happier.

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Walk, walk, walk! Having said that, I have to tell you that even walking is easier said than done, and I should be taking my own advice! However, walking is so incredibly healthy. My husband's cardiologist recommends walking over all other exercise. I am trying to park farther away so I have to walk more. We'll see - I wish you the best!

Karen

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It does annoy me when a doctor says to lose weight and he is overweight. But now you should be concerned about yourself. If you haven't exercised in 30 years, it will be difficult but can be done. I am not a swimmer either but I do water aerobics and I love it. Easy on the body. I have lost 20 pounds by going to Weight Watchers. It is an easy program and not really a diet, just learning good eating habits, portion control, right foods, etc. It may take you 5 or 6 months but if you stick to what you learn in the program and go to the meetings even after you lose the weight at least once a month, it is very doable. Good Luck

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......Hi, my suggestion is something that I do, that is when I wake up in the morning, I do a series of exercises on my bed before I get up. You lay there and you raise one leg and you lift it up and down ten times, do the same with the other, then swing each leg to the side ten times. Raise your arms up and down ten times each, then swing them to the side. Bend your knees and swing your bended legs together on each side ten times and so on. Create your own routine , but stay on the bed, makes it easier to move and you are still getting your exercise. Hope this helps. Take care.

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I'm also overweight. I've been told a stationary bike that reclines helps with knee problems while exercising. I have a reg. stationary bike & it affects my knees some. I wish I was only 40lbs overweight. I carry an excess of 220lbs around with me every day. Slow walks help. At first the pain will be there but in time it does go away. It is annoying to have an overweight doctor tell you that you are overweight & must lose weight.

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Sounds like some good exercing on the bed. I will try that then let you know how it works for me. Thans for the tip.

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Hi,
I know its a bit annoying.But controlling your blood sugar you have to burn your calories anyhow.
Walking at a brisk pace can get your heart beat up to an aerobic level similar to running or jogging but without the jarring impact. Smooth, level surfaces are gentlest to knees but gradual inclines are worth working up to. Over time, your knees may be strong enough for hiking. Avoid sudden stopping and starting, pivoting and over-flexion.

Second option is Biking.It is another safe option for knees because it allows smooth flexion and extension, minimal impact and a great cardio workout. Have your bike "fitted" professionally to make sure your seat is at the right height to keep pressure off your knees.
Stationary and recumbent bikes are even gentler.
Third option is Elliptical Trainers.They offer a great cardio workout with similar safety advantages for knees as stationary bikes and treadmills but with the added benefits of an upper body workout. You can move both forward and backward and choose varying workout intensities.
Lastly have a balanced diet rich in fibrous food.Include anti-diabetic herbs like bitter melon, pterocarpus marsupium etc. Nowadays herbal anti-diabetic pills are also available.These pills contain antidiabetic herbs.These are natural and are 100% safe.
I am also taking these pills.Earlier i was on allopathic medicines.But after i started taking these pills,my allopathic doses started reducing.Now, i am just on these pills.

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ok, the best thing to do is walk, every day, 15 minutes, to 30 minutes

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Hi! I hope you got some answers to your questions. I am in a wheelchair and some times exercise is hard for me. However, I found that stretching with rubber bands helps, and believe or not playing tennis with the Wii game drops my sugar fast.

Hope this helps! Good luck!

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