In a new randomized controlled trial, both aerobic and resistance
exercise improved glycemic/blood sugar control in people with type 2
diabetes. The greatest improvements came from combined aerobic and
resistance training.
The study included 251 adults, between ages
39 and 70, who were not exercising regularly and had type 2 diabetes.
Participants were assigned to one of four groups: performing 45 minutes
aerobic training three times per week, 45 minutes of resistance training
three times per week, 45 minutes each of both three times per week, or
no exercise.
Both the aerobic and resistance training groups had
improved blood sugar control A1c value decreased by about 0.5 percent.
The group that did both kinds of exercise had about twice as much
improvement as either other group alone - A1c value decreased by 0.97
percent compared to the control group. The control group that did not
exercise had no change in A1c value.
The bottom line is that doing
both aerobic and resistance exercise is the way to maximize the effects
of exercise on blood glucose control in type 2 diabetes.
Exercise
is an inexpensive pill that could decrease the hemoglobin A1c value by 1
percentage point, reduce cardiovascular death by 25 percent, and
substantially improve functional capacity (strength, endurance, and bone
density).
How exercise can help
Aerobic
exercise increases insulin sensitivity and, along with proper nutrition,
helps restore normal glucose metabolism by decreasing body fat.
Low-impact exercise such as walking or stationary cycling is
recommended, along with enough exercise to promote weight management.
The goal should be to exercise five times per week, up to 40 - 60
minutes per session at a moderate intensity. This level of exercise can
be reached gradually, starting as low as 10 - 20 minutes a few times a
week for a person who has never exercised. Remember to increase only one
factor at a time (days per week, length of session, or intensity).
Strength
training also decreases body fat by raising the lean body mass and
metabolism. It's main benefit, however, is increasing glucose uptake by
the muscles and enhancing the ability to store glucose. A basic
recommendation from the American College of Sports Medicine is to train a
minimum of two times per week, doing 8 - 12 repetitions per set of 8 -
10 exercises targeting major muscle groups. Safety precautions must be
followed for the exercising diabetic. A personal trainer can help to set
up a program for the Type 2 diabetic and help them exercise correctly.
With your doctor's permission, exercise bands a safe, simple and
effective way to exercise at home.
Exercise and good nutrition
provide real physical payoffs--they are essential to controlling
diabetes. Exercise can help prolong your life and improve the quality of
your added months and years. Sticking to an exercise program can be a
challenge for anyone, even with strong medical reasons to exercise.
Measuring your blood-glucose level before and after exercise can be a
motivator. Diabetics who play the "numbers game" commonly see a twenty
percent decrease in their blood-glucose level after exercising.
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