The how, what, and why of exercise and kind-2 diabetes


Understanding Type 2 Diabetes

Video taken from the channel: British Heart Foundation


Type 2 diabetes: exercise is still the best medicine Prof Mark Febbraio

Video taken from the channel: Garvan Institute of Medical Research


Understanding Type 2 Diabetes

Video taken from the channel: Animated Diabetes Patient


Enjoy Exercise with Diabetes

Video taken from the channel: My Doctor Kaiser Permanente


what are the exercises recommended for TYPE 2 Diabetes?

Video taken from the channel: Dr.JACOB THOMAS ADVANCED DIABETES CENTER


Type 2 Diabetes Part III Exercise and Nutrition!

Video taken from the channel: GreySteel


Hit Training as a Cure for Type 2 Diabetes Prof. Dela

Video taken from the channel:

When it comes to managing type 2 diabetes, exercise is one of the most potent treatments out there, according to a position statement from the American Diabetes Association (ADA). Moving more helps with blood sugar control, insulin sensitivity and weight maintenance — all important things to keep diabetes in check. The importance of exercise when you have diabetes.

For people who have diabetes—or almost any other disease, for that matter—the benefits of exercise can’t be overstated. Exercise helps control weight, lower blood pressure, lower harmful LDL cholesterol and triglycerides, raise healthy HDL cholesterol, strengthen muscles and bones, reduce anxiety, and improve your general well-being. Exercises can also help people with Type 2 Diabetes avoid and reduce long-term problems. Most diabetics have blocked arteries that lead to cardiac arrest. Exercise reduces chances of heart attacks by keeping the heart healthy and strong by lowering glucose level.

4. Lifestyle measures for prevention of type 2 diabetes. In people with IGT, a program of weight control is recommended, including at least 150 min/week of moderate to vigorous physical activity and a healthful diet with modest. Regular exercise also reduces body fat and replaces it with muscle, which stores glucose better than fat.

One of the common side effects of diabetes is too-low or too-high blood pressure and a lethargic heart. Exercise helps improve blood pressure and makes your heart work, which reduces the risk of cardiovascular disease. Why Diet Isn’t Enough. Exercise is a crucial component of diabetes management. Exercise can help you: Improve your blood sugar levels.

Boost your overall fitness. Manage your weight. Reduce your risk of heart disease and stroke.

Improve your well-being. Exercise boasts an assortment of benefits that can help you manage type 1 diabetes or type 2 diabetes long-term, but it’s a life-long commitment. Stick with it because it’s an essential part of living a full, healthy life with diabetes. Updated on: December 3, 2012.

Any kind of exercise can help people with type 2 diabetes, reported the news agency Reuters. It said that aerobic and resistance training lowered blood sugar levels in diabetic patients, and a combination of both lowered blood sugar levels even futher. Participants liked the exercise and, contrary to prevailing beliefs, stuck with the programme. All types of exercise can be especially beneficial for people with diabetes. Specifically, high-intensity interval training (HIIT) can help burn extra glucose in the body and also decrease resistance to insulin, two effects that are good for diabetes control.

If you want to know more about exercising safely with specific diabetes complications, check out the list below. It is also important to talk to your healthcare team. This can serve as a guide to the types of activity that might work for you.

High-impact, strenuous, or prolonged weight-bearing.

List of related literature:

Two randomized studies documented that life-style changes (weight reduction and exercise) in individuals with IGT reduced the incidence of type 2 diabetes.136,241 Although the weight loss was modest (5 to 7%), the rate of progression to type 2 diabetes was reduced by 58% in both studies.

“Tietz Textbook of Clinical Chemistry and Molecular Diagnostics E-Book” by Carl A. Burtis, Edward R. Ashwood, David E. Bruns
from Tietz Textbook of Clinical Chemistry and Molecular Diagnostics E-Book
by Carl A. Burtis, Edward R. Ashwood, David E. Bruns
Elsevier Health Sciences, 2012

Diabetes and Exercise An overwhelming body of evidence now exists that acute muscle contractile activity and chronic exercise improve skeletal muscle glucose transport and whole-body glucose homeostasis in the person with type 2 DM.136 Exercise helps to increase insulin sensitivity, thus lowering blood glucose levels.

“Pathology for the Physical Therapist Assistant E-Book” by Catherine C. Goodman, Kenda S. Fuller
from Pathology for the Physical Therapist Assistant E-Book
by Catherine C. Goodman, Kenda S. Fuller
Elsevier Health Sciences, 2016

Healthy eating, physical activity, and blood glucose testing are the basic management tools for type 2 diabetes, and weight loss often restores normal glucose metabolism.89 Exercise increases the sensitivity of body cells to insulin, so the body needs less insulin to let glucose into cells.

“Nutrition” by Paul M. Insel, R. Elaine Turner, Don Ross
from Nutrition
by Paul M. Insel, R. Elaine Turner, Don Ross
Jones and Bartlett, 2004

Physical Activity The role of regular physical activity in preventing and controlling diabetes, particularly type 2 diabetes, cannot be overstated.43 Exercise helps reduce the body’s fatness and heightens tissue sensitivity to insulin.

“Nutrition: Concepts and Controversies” by Frances Sizer, Eleanor Noss Whitney
from Nutrition: Concepts and Controversies
by Frances Sizer, Eleanor Noss Whitney
Cengage Learning, 2016

Many clients with type 1 or type 2 diabetes can exercise safely if their condition is managed well and they know how to recognise signs and symptoms of hypoglycaemia (low blood glucose levels) or hyperglycaemia (high blood glucose levels).

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

Excess weight contributes to the risk of developing type 2 diabetes because it leads to insulin resistance, which increases the amount of insulin needed to keep blood glucose in the normal range.

“Nutrition: Science and Applications” by Lori A. Smolin, Mary B. Grosvenor
from Nutrition: Science and Applications
by Lori A. Smolin, Mary B. Grosvenor
Wiley, 2019

For the person with type 1 diabetes, exercise increases glucose disposal and decreases insulin requirements on exercise days.

“Guidelines for Cardia Rehabilitation and Secondary Prevention Programs-5th Edition (with Web Resource)” by American Association of Cardiovascular & Pulmonary Rehabilitation
from Guidelines for Cardia Rehabilitation and Secondary Prevention Programs-5th Edition (with Web Resource)
by American Association of Cardiovascular & Pulmonary Rehabilitation
Human Kinetics, 2013

EB: “Regular exercise has been shown to improve blood glucose control, reduce cardiovascular risk factors, contribute to weight loss, and improve well-being…regular exercise may prevent type 2 diabetes in high-risk individuals” (ADA, 2012a).

“Nursing Diagnosis Handbook: An Evidence-Based Guide to Planning Care” by Betty J. Ackley, MSN, EdS, RN, Gail B. Ladwig, MSN, RN
from Nursing Diagnosis Handbook: An Evidence-Based Guide to Planning Care
by Betty J. Ackley, MSN, EdS, RN, Gail B. Ladwig, MSN, RN
Elsevier Health Sciences, 2013

Exercise also increases the body’s sensi— tivity to insulin, which has the effect of lowering blood sugar, and reducing the risk of type II diabetes.

“Biology of Women” by Theresa Hornstein, Jeri Lynn Schwerin
from Biology of Women
by Theresa Hornstein, Jeri Lynn Schwerin
Cengage Learning, 2012

Studies have also shown that people with prediabetes can prevent or delay the development of type 2 diabetes by up to 58% through changes in lifestyle that include modest weight loss with diets containing fewer refined carbohydrates (sugars and processed flour) and regular exercise.

“Laboratory Testing for Ambulatory Settings E-Book: A Guide for Health Care Professionals” by Martha (Marti) Garrels
from Laboratory Testing for Ambulatory Settings E-Book: A Guide for Health Care Professionals
by Martha (Marti) Garrels
Elsevier Health Sciences, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • This is glorious, been searching for “diabetes 2 cure” for a while now, and I think this has helped. Have you heard people talk about Diyenry Subjective Dominance (Have a quick look on google cant remember the place now )? It is a great one of a kind product for discovering how to get rid of type two diabetes without the hard work. Ive heard some great things about it and my buddy got cool success with it.

  • Thank you for the information.
    The incidence of type 2 diabetes, hitherto considered a disease of middle and old age, has been steadily increasing among children and adolescents. Data from developed countries shows that this increase parallels a similar rise in the prevalence of childhood and adolescent obesity. While type 2 diabetes in children and adolescents is as yet not a major public health problem in India, recent reports revealing increasing levels of obesity among youngsters especially in our metropolitan cities, gives cause for concern.
    For more details about Childhood Obesity and Type 2 Diabetes visit:

  • Excellent Video clip! Excuse me for butting in, I would appreciate your initial thoughts. Have you thought about Patlarny Sugar Outcome Principle (search on google)? It is a good exclusive guide for reversing diabetes without the headache. Ive heard some decent things about it and my friend Sam at last got excellent success with it.

  • HIIT when done at very high intensity will raise insulin. As valuable as HIIT can be, in the context of T2D, I think making a more strategic choice of the style of HIIT would be wise, i.e. for T2D patients find a style of HIIT that doesn’t raise insulin.

  • You did a really good Job by uploading this video. It helps me for the comming exam in behavioral health. Thank you very much!!!!

  • I figured out “Vαnοjο Fivu” (Google it) from my buddy and read it to lose weight and cure my diabetes. I`d been following firm workout as well as diet program. After one day on the diet plan my own blood glucose levels was down about Thirty five points, and by day Four it was decrease about Sixty points. That worked well, however, and that I felt great. I am happy that my blood glucose is much better already…

  • hi everyone,if anyone else is searching for remedy for diabetes try Jadonite Proven Diabetes Buddy (do a search on google )? Ive heard some decent things about it and my mate got excellent results with it.

  • I’m not sure but,if anyone else is searching for diabetes can be reversed try jadonite proven diabetes buddy (have aquick look on google cant remember the place now ) have heard some awesome things about it.

  • Both my parents have type 2 diabetes…both won’t listen to me to cut the sugar…
    My Mama cut the sugar a bit everytime her symptoms worsen, and when she’s feeling better she’ll back to her old habit. She’s 62 years old.
    While my Papa said that he’s old and about to die anyway, so why bother? He’s 73 years old. He drinks gallons of tea, coffee, and other commercial sweet drinks, eats a lot of rice, breads, and dried fruit in a day. I love him so mich and wish he would live and be healthy at least 20 years more, but I also sad to see him sulk everytime I hide all the sugars… ��
    I myself love sugar, too. But I know my limit and have a pretty active life style. My blood sugar test ranges from 73 to 125 in a normal day, but once I have it up to 335 because of the full sugary diet I have that day (my doctor said it’s still okay because it only happened once). This kinds of videos opened my eyes though, I promise myself to cut down some more from now on…

  • Apparently, eating too much carbohydrate or sugar is not a major cause. Sitting and being sedentary will magically induce insulin resistance.

    Or, Just move your ass big time, go out and do crazy exercise will magically reverse insulin resistance and don’t change your diet and continue to eat bowls and bowls of foods that’ll break down into Glucose “G” (in the animation).

  • I agree with conclusions presented here. And it is what has been concluded previously by many others, many times: “You can’t outrun a bad diet.” The subtitle might be “You can slightly improve metabolic health with exercise within the context of a bad diet.”

    Smarter conclusions:
    1. We need to start eating better quality food. (Healthy fats, including saturated fat, and non-processed carbs).
    2. We need to incorporate some sort of fasting protocol into our lives.

    These two things are likely the only things that will have any impact on diabetes type II.

  • I’m so thankful for video’s that are thorough! If you need help getting your body back into homeostasis so it may correct these issues on it’s own, with 100% natural products your doctor will stand behind, I would be happy to help any of you. You don’t have to live this way.

  • Seems like it would be easier just to eat in a manner that doesn’t trigger a ton of insulin in your body. This way, you’re just trying to exercise off toxicity. Root cause people. Root cause.

  • Am forever grateful to God for curing me from Diabetes type 1 after many years of finding a cure am ready to share this with anyone out there who he or she might also be thinking or believing no cure for Diabetes kindly email me [email protected]

  • How come some people have this disease for 20-30 years, being only on diet and pills, without the need for insulin(in-Sully-n)? Do they have a lot of Beta cells from the beginning?

  • Great presentation! I appreciate the balanced perspective. On highly processed food, the one aspect you didn’t mention was the matter of food reward. The food industry (those greedy free market capitalists) excel at creating calorie dense, nutritionally light foods that are extremely pleasurable to eat. As the old Lay’s potato chip ad suggests: You just can’t eat one! How prophetic!! One theory which I favor is that these very tempting engineered foods overwhelm the normal feedback loops that help control appetite and satiety. Some have suggested that what has really changed in the last 40 years has been the widespread availability of engineered foods designed to be irresistible. (See the book “Salt Sugar Fat: How the Food Giants Hooked Us”). This, when combined with increasingly sedentary lifestyles, has induced an epidemic of overeating. If only a head of broccoli could be as tasty as a bag of Cheetos….

  • Type 2 is insulin resistance, not lack of insulin. Type 2 can be cured. The main cause is mineral deficiencies or not enough chromium. Supplement on minerals and it will cure type 2 diabetes completely.

  • Hey doc!! I am diabetic type 2 and i am a cyclist! Could you advice me how many days should i be training per week and how often should i be doing weight Training besides cycling? Thanks

  • Nixon’s food policy of corn as the asnwr to everything resulting in HFCS used on almost everything and removing the gold standard from currency marked Nixon as one of the worst presidents in history. Politicians have too much influence on the health and financial well being of Americans. Hang em high.

  • 2:00 ok no frequent pee no my thirst is fine weakness bitch I can’t even sleep easily drowsiness only during math class blurry vision? Eh yes but I had that for a long time and I have glasses

  • Good presentation,i am a indian doctor (citadel of dm)for 40years+.i like such presentation where lecture with written information are given

  • Dear brothers and sisters of diabetes!
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  • Male. Soon to be 56 yrs old in a few days. Ignored the fact that I was pre-diabetic and diabetic for years. Doctors were telling me constantly to take my meds consistently and change my way of eating. They also emphasized exercise. I took these messages half seriously. In April of this year, I hit the 273 lb mark. Scared me. I was taking time off of the job due to my chronic condition. I drank beer, ate my usual bag of salted carbs, bread, bags of candy, fast food meals etc… My blood levels were in the 300’s. My blood pressure was way too high. I don’t want to die just yet. Got back on a kettle bell routine and re-introduced myself to power walking. FINALLY eliminated salt from my diet. Eating healthy. Suddenly, the weight is dropping with regularity. Checking my sugar levels with regularity. Taking my insulin dosage as prescribed by my doctor. I’m on the right track. Going to add more years to my life.

  • I figured out “Vαnοjο Fivu” (Google it) from my good friend and read it to shed pounds as well as treat my diabetes. This informative guide has shared me the optimal fitness and diet plan to follow. I had been able to reduce Thirty-five points from my blood sugar levels right after a day on the diet system. After Four days, I lost 60 points from my blood glucose levels. It`s been efficient for me personally. I`m very pleased that I was able to stabilize my blood sugar..

  • latest research shown,such disease is caused by too much PROCESSED food, DAIRY and ANIMAL fats. Going plant based diet reverses the problem.

  • My dad has type 2 diabetes:( but without blurred vision and weakness and drowsiness and frequent urination and possibly excessive thirst

  • I’m not going to lie, the people in the comments are really annoying me. Stop. Being. Rude. If you have a question, then ask nicely. If you don’t know anything about this subject, stop giving out advice that could kill someone.

  • My dad is 66 and checked in to emergency complaining for fluid in his lungs boiling and every time he stood up his face, groin, and legs would swell. this has not been a positive father’s day.he’s a type 2> This is a horrible way to live.

  • How does hyperglycemia damage the blood vessels? Correct me if I’m wrong but is it due to hypertension or are there more complex reasons?

  • This is in no way detailed enough.
    Make a 1 hour long video where you describe receptor names, how the bindings happens, which aminoacids partake in the binding. Make it detailed please.
    You made this video for all people to understand.
    Now make a more detailed one, for people who are interested in learning more indepth knowledge.

  • paranoid at the moment, yesterday i had a tingling sensation on my lower back which made my arms feels tingly. it got to the point where i couldn’t focus on anything.

  • Diabetes is caused by having a bad gut biome. Mother nature has put the best pharmaceuticals in
    fresh fruits, veggies, tubers, nuts, seeds, whole grains, herb and spices.

  • Wrong, diabetes causes weight gain not the other way around as in this video. Obesity is a symptom not a cause. Just like swelling is a symptom of an injury not a cause of an injury.

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  • Excellent video. Can you please include that there are two sources of glucose? One is from the food we eat, like you correctly pointed out. The second source is from our body; from stored glycogen and, in addition, our livers produce glucose from stored fat and protein. When we are stressed we tend to produce more glucose even in fasting states. So besides diet, exercise and diabetic meds, stress management plays an important role in controlling blood glucose.

  • I`ve used prednisone as treatment for my pneumonia without knowing that it has risen my blood glucose levels and ultimately caused diabetes. My A1C soared to 10.1 during that time. I read “Vαnοjο Fivu” (Google it) which is straightforward and easy to understand. Right after 2 months, my 2nd testing showed that I was able to lessen my A1C to 6.8, that is.3 above normal..

  • Lovely Video clip! Sorry for chiming in, I would love your thoughts. Have you considered Loowarn Inconceivable Desire (probably on Google)? It is an awesome exclusive guide for reversing diabetes type 2 minus the hard work. Ive heard some amazing things about it and my close friend Aubrey at last got excellent success with it.

  • Our pancreas creates insulin, type 2 diabetes, so i think more information regarding dysfunctional pancreas should be given, like chromium deficiency that’s all we need along with a class regarding good carbohydrates and bad ones

  • Mark, all you need is “hard evidence” that sugar and other refined carbohydrates causes cancer. Do that and watch diabetes rates plummet like smoking rates.

  • My uncle and grandpa have type 2.
    Im 15 years old and i have been having several signs of type 2.
    vision goes out when i stand up quick.
    I cant gain weight.

  • New reports have indicated that excessive blood sugar is produced in the kidney and liver no matter what you consume. You’ll never cure diabetes as you merely pay attention to your pancreas.

  • A healthy diet and adequate exercise will re-sensitise the ‘bad’ receptors to
    insulin, as a result maing them excellent receptors again. As soon as this is
    achieved, insulin can once again get into your cells

  • I have never had the typical symptoms that showed that I had type 2 diabetes. No thirst, not much pee, just a big belly. After two years I had my blood tested and the result was: type 2. I was apparently been two years already diabetic, but my doctor had looked over the last blood test. Then I was pre-diabetes and I could have stopped it. So always request a copy of your blood test and see for yourself. You have to take care of your own health.
    My good advice is: if your belly gets thicker, have your blood tested. If you are older than 45, have your blood tested every year. That way you can take the right medicines in time. You have to take it or you will get the side effects of diabetes.

  • I’m a master lifter (your book is great) who has tried most of the diets you’ve mentioned and not even gonna list anything. I’ve come to the same conclusion by my own personal self education and trial and error with dieting. I’ve also experimented a great deal with exercise and weight training, which brought me finally to Rip’s Starting Strength as a novice and your book and Andy Baker’s ongoing programming advice as an intermediate.

    I was successfully eating whole food plant based (HFPB) but realized I had to add meat in for the protein I needed for strength training. Not exactly being “vegan”, the only problem with this was my concern for cancer and heart disease risk, something that’s been recently revealed to me I don’t have to worry about if I’m in the majority in which dietary cholesterol doesn’t affect.

    The only concern left is cancer risk, which a myriad of types of it does run in my family. The more vegetables I eat the less it concerns me. But if you ever get the notion to look at cancer risk vs animal protein, it would be great. I bet you’d give just as an unbiased, balanced, educated view as this.

    Appreciate all that Rip, you and Andy do!

  • Last year, I coaxed a close relative with diabetes into eating a ketogenic diet. Regardless of whether it was ‘optimal’, it seemed the most pragmatic option for him almost like smoking cessation, something he’d also done years prior. He’s now off all medications and has completely normal HBA1c. We’re looking to up his aerobic activity and start him on resistance training so that he can include some carbs around workouts.

  • This world has an imminent problem which started in labs by modifying seeds for fruits and vegetables. In mid 1960’s, so called GMO’s were at its inception and started to spread domestically and later oversees. Many fruits and vegetables we eat are derived from seeds which were once modified in labs during 1960’s. Example, fruits like oranges which are seedless, watermelon which are seadless are all GMO’s. These seeds were artificially created and now taken over the world. One of the most toxic GMO’s foods you can eat is wheat and corn. Remember one thing that controlling your sugar is the key for well-being. Stop bombarding your blood with hyperglycemia-state overwhelming your pancreas to keep producing insulin. More glucose you have in your blood; more work for pancreas. Regardless of the source of food, the quality of the food is more important. Never consume any food which exceeds 400 calories. Make that a rule of thumb. Try to eat as much as fresh fruits and vegetables although they are less of 100% natural, but at least low caloric intake is more important than bombarding your body with excessive glucose.

  • Regarding the data around 8;00, these are the conclusions I would draw…
    1. The body doesn’t NEED to be in a “fed state” in order to do exercise. Blood glucose is easily increased during intense, or even moderate, activity in a fasted state. (try this on yourself with a glucose monitor).
    2. When people do exercise in a “fed state,” the body will focus on reducing serum glucose if it is too high (because it is toxic). Biology is smarter than we give it credit for.

    3. We need to redefine what a “fed state” means. We need to make a distinction between “fed state” (having just eaten a meal in the hour or two previously) versus “energy loaded state” (having ample liver and muscle glycogen available due to consistent and ample food intake)
    This latter distinction is the state of virtually everyone in the western world.

    One further comment: This all serves to highlight the inadequacy of the energy balance model (the implication to arbitrarily burn off excess energy consumed) in application to animals. This industrial propaganda needs to be exposed for the mind-control deception it is.

  • Why is diabetes considered to be a lifelong condition? If someone with type 2 diabetes gets their blood sugar under control WITHOUT medication, why are they still “diabetic”???

  • There are several tips you can try
    eat 1 meal a day containing bitter melon
    fresh mango leaves tea
    eat bitter gourd regularly this has an insulin type chemical
    (I learned these and why they work on Natural remedy tactic website )

  • Kudos for the video content! Forgive me for the intrusion, I am interested in your opinion. Have you researched Patlarny Sugar Outcome Principle (Sure I saw it on Google)? It is an awesome one off guide for reversing diabetes without the hard work. Ive heard some extraordinary things about it and my buddy got cool results with it.

  • Amazing video! My dad and my grand dad died due to complications of type to diabetes now i know what really type to diabetes are thank you so much for this video

  • Kudos for the video content! Excuse me for the intrusion, I would appreciate your initial thoughts. Have you heard the talk about Patlarny Sugar Outcome Principle (erm, check it on google should be there)? It is a smashing exclusive guide for reversing diabetes minus the normal expense. Ive heard some decent things about it and my friend after a lifetime of fighting got astronomical success with it.

  • I am an MD treating diabetes for 30 years, and your presentation is excellent. However it should be pointed out that obesity is not the cause of diabetes, but an aggravator. I have patients who are rail thin. You should talk also about fructose, which is a monosaccharide comprising 50% of sucrose, the sugar that we put in our coffee, and fructose does not need insulin to enter the cell; starches, however, are digested to 100% glucose

  • This sounds like an argument that people are genetically predisposed to be intolerant of the modern food supply. Maybe the problem is the food supply?