There I was again, sitting in my car in the parking lot of a local gym. It was a struggle to get out of the car. Not because of my excess weight at the time or some physical limitation. I simply didn’t feel like stepping foot in the gym that day, just like I didn’t feel up to working out a couple of days prior.
A half-hour or so later, I finally walked into the gym. Hearing the clanking sounds of weights and seeing a gym full of ordinary people like me working on their health goals, was just enough inspiration to get me going. I was overweight, struggling to understand how to manage life with type 2 diabetes, and didn’t know where to begin when it came to exercise.
That was June 2021, the month I decided to get back in the gym, sweat it out, and do my best to lose weight, but for real this time.
I’m proud to say that I was able to drop over 80 pounds and come off all medications in less than a year. Today, I’m enjoying a healthier lifestyle all because I decided to continue showing up, getting out of my car, and putting in the work whether it’s in the gym, hiking, or running.
NO PAIN, NO GAIN
When you’re routinely sedentary, overweight, and struggling with type 2 diabetes and a slew of other metabolic health issues, physical activity feels very uncomfortable. Exercise is not supposed to leave you in constant pain and fatigue.
Make no mistake, when I started exercising more regularly, I would often feel pain everywhere: knees, back, neck, feet, and elbows. The joint pain was unreal. Walking flights of stairs was a challenge sometimes to the point where it felt like my knees were going to buckle at any moment. I assumed that the pain was a result of my body simply not being used to daily exercise. But it turns out that there was more to my situation: inflammation.
When inflammation occurs, it often leads to pain, swelling, and stiffness in the affected areas, making movement uncomfortable and sometimes even painful. That explains why my joints, muscles, and surrounding tissues were less flexible and hindered my ability to engage in a full range of motion during exercise.
Regardless of what I was experiencing health-wise, I made up my mind to press past the pain and discomfort of exercising. What helped was learning that there is a correlation between inflammation and diet, which can impact exercise.
Therefore, if you suspect that inflammation may be an issue for you as well, gain more knowledge about inflammation and its effects on physical exercise to determine the best course of action.
YOU CAN'T OUT-EXERCISE A POOR DIET
Oftentimes, when some people think of losing weight, they either focus on what they eat or on their exercise. Healthy eating and regular exercise go hand-in-hand when it comes to developing a healthy lifestyle. I’ve found that achieving the proper balance between the two approaches is very important.
Maintaining a healthy diet is great, but by itself, may not be enough for you to lose weight and keep it off, let alone overcome type 2 diabetes.
The same is true for exercise. You can spend hours in the gym, burning calories, but then load up on junk food and eventually destroy your progress with every meal.
Food impacts your health, period.
I eventually gave up the foods and drinks that were making my weight loss too difficult to achieve and maintain. From fried foods to highly processed carbs, candy, and even sugary soft drinks, I made the necessary changes to get results. Developing better eating habits made it a lot easier for me to enjoy exercising. Sticking to a daily regimen of healthy eating gave me the energy to exercise.
OVERALL BENEFITS OF EXERCISING, ESPECIALLY IF YOU HAVE DIABETES
Remember, don’t neglect or minimize physical exercise. Why? Exercise:
- Helps lower blood sugar
- Boosts insulin sensitivity
- Burns fat
- Shaves pounds
- Boosts energy
- Protects your heart
- Can help improve your mood
- Makes you look better
- Builds strength, conditioning, and endurance
So here are a few tips that I learned about exercise that made a difference in my life.
TIP NO. 1: FIND YOUR EXERCISE RHYTHM
The first step to a healthier, more active lifestyle is finding your rhythm. You don't have to follow my exact routine. Instead, discover your groove by engaging in physical activities that you genuinely enjoy. The key is long-term consistency, not a short-term plan for rapid weight loss. Having fun is crucial. If you're enjoying your workouts, you're more likely to stick with them.
TIP NO. 2: MIX IT UP
While it may seem easy to stick to one type of exercise, such as daily treadmill walks, diversifying your routine is essential. Mixing cardio, conditioning exercises, strength training, and flexibility or mobility exercises adds excitement and engages different muscle groups. Challenge yourself to move more, move better, and move consistently. Incorporating various activities keeps your workouts interesting and ensures a well-rounded fitness regimen.
I hope my weight loss journey to overcome type 2 diabetes inspires you to reach your health goals and beat diabetes as well. Your health is your most important asset. So, let's kick diabetes in the backside and move forward on the path towards better health!
Oscar Camejo is passionate about helping people reverse and prevent type 2 diabetes through lifestyle changes. His own health journey has been truly transformative. At his heaviest, he weighed 268 pounds. He embraced clean eating and committed to daily exercise, shedding over 80 pounds. He no longer relies on diabetes, high blood pressure, or high cholesterol medications. Camejo hopes his journey inspires others facing similar challenges, emphasizing perseverance, discipline, and self-care. Camejo lives in Atlanta and has three adult children. You can reach him at his website, “Beating Diabetes Lifestyle,” podcast, Facebook, Instagram, and TikTok.
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