Exercises are divided in two types
1... Dynamic or aerobic exercises
2.... Static or anaerobic exercises.
Walking,jogging,cycling,swimming etc are examples of aerobic exercises.
Weight lifting is a anaerobic exercise.
For diabetic patients,aerobic exercises are ideal as in these exercises large amount of energy is spent gradually over a period of time.
Depending upon the patients age,sex,physical condition and cardiovascular status,aerobic exercises are selected.
For older diabetics,brisk walking is safe and easy.
For younger and fitter diabetics,one can chose amongst running,swimming,tennis,cycling etc.
Ideally 30 to 45 minutes of aerobic exercises should be done without breaks.
One can start gradually with 10 minutes a day in first week and then gradually go upto 45 minutes in 3 to 4 weeks.
Exercise should be strenuous enough to raise your heart beats to 75% of maximal heart rate
( MHR ) for 10 to 15 minutes.
MHR is 220 minus your age.
So for you it is 220-46=174 and 75% of 174 is around 130.
So you can do strenuous exercises for 10 to 15 minutes and keeping our heart rate maximum at 130.
Apart from exercises,you must take METFORMIN
to reduce insulin resistance
and for diabetes
Go for calorie reduction.
Talk to your doctor for the prescription of medicines.