Health & Lifestyle Medicine · Volume 53
Exercise for Type 2 Diabetes
Training and eating to manage blood sugar (with your doctor)
The Sugar-Control Playbook
Flagship edition
- Exercise that lowers blood sugar
- Indian meals for steadier glucose
- Train safely alongside your medicines
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About this book
India has one of the largest numbers of people living with type 2 diabetes in the world — and millions more with prediabetes. Medicines matter. But few treatments are as powerful, cheap and widely available as the right kind of movement.
This book explains how exercise lowers blood sugar, why strength training matters as much as walking, how to train safely with diabetes medicines, how to protect your feet, eyes, heart and kidneys, and how to build Indian meals that keep glucose steadier. It includes a 12-week programme, post-meal walking routines, glucose logs and checklists to share with your doctor.
For people living with type 2 diabetes or prediabetes, their families, and the coaches who train them.
Educational guide. It supports — never replaces — care from your doctor, and contains no doses, cycles or sources.
Inside: 21 chapters
- 01Diabetes in India
- 02How Exercise Lowers Blood Sugar
- 03Before You Begin
- 04Medicines and Exercise
- 05Low Blood Sugar
- 06The Exercise Prescription
- 07The Post-Meal Walk
- 08Strength Training
- 09Protecting Your Feet
- 10Eyes, Kidneys and Heart
- 11Eating for Steadier Glucose
- 12Remission
- 13The 12-Week Programme
- 14Monitoring Progress
- 15Sleep, Stress and Glucose
- 16The Desk Worker's Plan
- 17Stories
- 18For Families and Coaches
- 19Questions People Ask
- 20Your Diabetes Activity Log
- 21Glossary
Read the introduction
Chapter 1
Diabetes in India
Type 2 diabetes develops when the body becomes less responsive to insulin (insulin resistance) and the pancreas can't keep up with the demand. Blood sugar rises, and over years high glucose can damage blood vessels, nerves, eyes, kidneys and the heart.
Why Indians are at higher risk
• Genetics and body composition: South Asians tend to carry more fat around the abdomen and organs and less muscle at the same body weight — a pattern linked to insulin resistance.
• Lower BMI thresholds: diabetes risk rises at lower BMIs in South Asians. Many Indian guidelines use 23 as the cut-off for overweight.
• Diet: large portions of refined carbohydrates (white rice, maida, sugar) with lower protein and fibre.
• Inactivity: desk jobs, long commutes and limited safe spaces for activity.
• Earlier onset: diabetes often appears in the 30s and 40s, a decade earlier than in many Western populations.
The numbers that matter
These are common diagnostic thresholds; your doctor will interpret your results and set your personal targets.
Prediabetes is not "almost nothing". It's an opportunity: lifestyle changes at this stage can delay or prevent diabetes for many people.
The book continues for 59 pages across 21 chapters.
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Exercise and food as medicine
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Exercise as medicine for real conditions
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