Community » Get Advice » Exercise and Fitness » I am a type 2 Diabetic that needs Help with a workout plan

Welcome to FitClick!

First, good job on deciding to take charge of your health!

I am a type 2 diabetic also and a regular workout makes type 2 diabetes a LOT easier to manage. It is also one of the best solutions for high blood pressure and cholesterol.

I started with 135 lbs to lose in August and an A1C of 11. I did a low carb diet through the end of of October and during that time I lost 35 lbs. I also brought down my A1C to 6.5 and (IMO) REALLY reduced the neuropathy in my feet - I have full feeling back in all of my toes now and only have little numb patches on the backs of my heels remaining. My insulin resistance also seems to be greatly improving with my 2 hour post eating tests - even if I eat badly - being about 90 mg/dl now.

Walking is a great way to increase the circulation to your feet. Not only as in "workout" walking but also just getting up every so often and walking around - so many of us have jobs that involve sitting all day.

So, what I would recommend - to start with - is:

1. Make sure you go to the gym - this is the time to make this a habit - so, for a few weeks - GOING to the gym regularly is IMO more important then whatever you do there.
2. Start treadmill walking (outside or on a track is fine too if those are available). About 30 minutes a day. Probably start at about 2 mph and 0 incline. Try to slowly work up to more - I get a decent workout at 45-60 mins, 3 mph, 3% incline.
3. You can add the yoga and the swimming in whenever you want - but I'd still walk on those days too.
4. For weights - this would be a good time to use all of those machines that gyms have - for the next month I'd just do a "circuit" - use several different machines at a reasonable weight that you can do about 8-10 controlled reps at. I would not do a body-part type split at this point - just work everything a little bit. I'd do this every other day. Your goal here is just to get your body ready for lifting - if you jump right into a heavy lifting program you will be at least very sore (which is not very motivational :) ) and could hurt yourself. After a month (or at least a couple weeks) of prep - then I'd recommend switching to something like I posted the other day over here: http://www.fitclick.com/posts_Need_help_setting_up_daily_workout?CategoryID=28&SectionID=108&PostID=105465
5. Log your food. This is IMO, THE major factor between success and failure. Yes, it is a bit of a pain to keep on top of - but it's seriously important.

Good Luck!