We all know exercise is beneficial for everyone and especially for people who have been diagnosed with Type 2 diabetes...

• it helps to keep your blood sugar levels under control,
• helps your body respond more effectively to insulin, and
• helps you to lose weight or maintain a healthy weight.
  

By moving, you are helping to make everything flow so much better in your body.
This is much better than taking pills to artificially make things flow.
But, diabetics starting an exercise program may wonder what type of exercise is best.
Read on to get the latest recommendations on the amount and type of exercise you should do.
Basically, any type of exercise is good, and the more you do, the better.
Some studies have been carried out to determine whether cardiovascular (aerobic) exercise or strength training is ideal.
The studies found a combination of the two exercise types is best.
The current exercise recommendations for diabetics are...

• 150 minutes of aerobic activity per week along with
• strength training two to three days per week.
  

It's best to spread out the aerobic activity over several days.
For example, you could do 30 minutes five days a week.
The best way to "get active and stick with it" is to find activities you like to do.
Some examples of aerobic activities are...

• walking,
• biking,
• swimming,
• dancing, and
• exercise classes.
  

Activities like doing yard work and playing with children can also count! Just make sure to check with your doctor first and see if there are any types of exercise you need to be careful doing.
For example, if you have nerve damage in your feet, your doctor may recommend against doing high-impact exercise such as running and jumping rope.
But you'll still be able to do low-impact activities like swimming, biking, walking, and water aerobics.
For strength training, there are also some options of what you can do.
Again, check with your doctor first.
If you have high blood pressure, you may not be able to do heavy weight lifting.
But you can still...

• lift lighter weights or do other forms of resistance training, like using stretch resistance bands.
  

Yoga can also be a good choice for Type 2 diabetics and can give you a combination of aerobic exercise, strength training, and stretching.
Some studies have found yoga may be especially good at helping to control your blood sugar.
If you're not sure where to start with exercising, you can get some help at your local gym or by working with a personal trainer.
The key is to find an exercise program safe for you and one you'll enjoy so you will want to continue exercising.
Working out with a friend can help too - it makes it a social occasion and gives you some extra motivation to make it to your workouts.