If a diabetic wants to gain control over their blood glucose/sugar level and not rely on the use of medication/insulin then they must exercise. We’re talking specifically about type 2 diabetics in this post. If you are unaware of the differences between type 1 and type 2 then you need a refresher!
If you don’t want to miss hearing what exercise will do for type 1 diabetics then you should just follow the conversation.
If you’ve been remotely plugged into hearing anything that might involve health/exercise news and diabetes than you already know that aerobic exercise has weight loss benefits and reduces the risk of cardiovascular disease among diabetics (1 as cited in 9). Aerobic/cardiovascular exercise can be considered any activity that uses large muscle groups (almost the whole body such as running, biking, etc.), requires oxygen (you must breathe), rythmic movements (again running, biking, etc.) and continuous.
Aerobic exercise always for a direct calorie burn which when done consistently and correctly will lead to weight loss. The benefits of aerobic raining include lowered blood pressure and resting heart rate, improved function of the heart and the cardiovascular system’s ability to use oxygen, improved cholesterol profile and a reduction of weight and waist circumference (2,3,4,5,6,7 as cited in 9). All of this heart healthy benefits are important because diabetics are at an increased risk for heart disease, peripheral artery disease and painful neuropathy.
However, aerobic exercise is only part of the weight loss equation. The other part is participating in a progressive resistance training program. Now, what I mean by that is an individualized program based upon a person’s strength. Resistance training has been shown to reduce waist circumference (8 as cited in 9,9). This is important as waist circumference is a risk factor for heart disease. Resistance training increases muscle mass/fat free mass leading to increased use of deep abdominal fat enhancing insulin sensitivity (7 as cited in 9). Type 2 diabetics usually have lower insulin sensitivity.
So, how much is enough? The American Diabetes Association (ADA) recommends aerobic exercise three days a week. The American College of Sports Medicine (ACSM) recommends 3 to 7 days per week, 20 to 60 minutes per day and 50 to 80% intensity. Resistance training guidelines are recommended by ACSM as 1 set of 10 to 15 epetitions at 40 to 60% intensity for all major muscle groups. This program is to be followed a minimum of 2 days a week with 48 hours between sessions. As always, consult your physician or qualified health professional before beginning an exercise program. For any questions regarding any of the information, feel free to comment below or ask directly.
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