Lifestyle modification is the mainstay of treatment of type 2 Diabetes Mellitus and generally achieves around 5% weight loss and should be maintained for at least 2 years preferably 3 years to be considered sustained and permanent. It is best if this weight loss is apparent in a reduction in waist circumference – less than 94 cm for men and 80 cm for women or waist / hip ratio that is sustained. These measurements reflect the fat load on central blood vessels.
Three forms of bariatric weight reduction surgery are available in Australia.
Laparascopic gastric band, gastric sleeve and gastric bypass.
Strengthening exercises should be done at least 3 x /week involving core strength exercise , quadriceps, hamstrings hip abductors and calf muscles. Therabands or light weights are useful. Exercises to consider – standing leg side raises; sit to stand from chair ; calf raises; step up and down , side steps both directions; straight leg raises lying /seated and knee straightening when seated.
Falls risk can be reduced by doing flexibility balance exercises at least 3 x/week for at least the knee and hip as well as the back involving stretches and rotations for 15-30 seconds repeated 3-4 times at least 3 x/week. Quadriceps , hamstrings , hip flexors and abductor stretches
Water based exercise 2 x /week for 30 mins is a valuable addition because of constant resistance, the soothing effect on joints, the improvement Water aerobic or exercise classes are a useful adjunct. Consider walking in above waist height water , swimming , bicycling action , star jumps and lunges.
Ask your doctor , physiotherapist or trainer for advice.