image from google
Adapted from Update on Advice for Physical Activity in Type 2 Diabetes by Marlene Busko
medscape 11 Feb 2022 here
"The American College of Sports Medicine has updated advice from The ACSM/ADA joint statement in 2010 for type two diabetics. Their recommendations have been published in full in the February issue of Medicine and Science in Sports and Exercise.
The key information is that everyone with type two diabetes should engage in regular physical activity, reduce sedentary time, and break up sitting with frequent activity breaks. Workouts can be modified if necessary. Anyone who wants to lose weight should consider workouts of moderately high volume 4 or 5 times a week.
Regular aerobic exercise improve glycaemic management. Blood sugar spikes are reduced and you can expect a reduction in A1c between 0.5-0.7%.
High intensity resistance exercise, when performed safely, is better than low to moderate intensity resistance exercise for glucose management and to reduce the amount of insulin you need to take. You can expect to an improvement in strength of 10-15%, improved bone mineral density, lower blood pressure, improved lipid profile, higher skeletal muscle mass and improved insulin sensitivity.
Exercise after meals, such as taking an after dinner walk, at an easy pace, helps stabilise blood sugar levels.
You should reduce sedentary time by taking regular activity breaks. These will result in small improvements in post meal blood sugars particularly in those who have more insulin resistance or who are overweight.
To prevent low blood sugars during or after exercise, people who take insulin, or drugs that promote insulin release, should reduce the amount injected if they can, reduce the medication, or if necessary increase carbohydrate intake.
If you are on beta blockers, you can’t rely on a heart monitor to measure your workout intensity. You can use a perceived exertion scale instead, eg Borg. Be guided as to the required intensity by a certified exercise professional.
Weight loss of more than 5% can improve A1c, lipids, and blood pressure. Visceral fat can be reduced by moderate exercise 4 or 5 days a week.
In young people who have type two diabetes, intensive lifestyle interventions plus metformin were no better than metformin alone for blood sugar control. Their physical activity goals should be the same as non diabetic individuals.
Those who did regular exercise before and after bariatric surgery, got better surgical outcomes."
"The American College of Sports Medicine has updated advice from The ACSM/ADA joint statement in 2010 for type two diabetics. Their recommendations have been published in full in the February issue of Medicine and Science in Sports and Exercise.
The key information is that everyone with type two diabetes should engage in regular physical activity, reduce sedentary time, and break up sitting with frequent activity breaks. Workouts can be modified if necessary. Anyone who wants to lose weight should consider workouts of moderately high volume 4 or 5 times a week.
Regular aerobic exercise improve glycaemic management. Blood sugar spikes are reduced and you can expect a reduction in A1c between 0.5-0.7%.
High intensity resistance exercise, when performed safely, is better than low to moderate intensity resistance exercise for glucose management and to reduce the amount of insulin you need to take. You can expect to an improvement in strength of 10-15%, improved bone mineral density, lower blood pressure, improved lipid profile, higher skeletal muscle mass and improved insulin sensitivity.
Exercise after meals, such as taking an after dinner walk, at an easy pace, helps stabilise blood sugar levels.
You should reduce sedentary time by taking regular activity breaks. These will result in small improvements in post meal blood sugars particularly in those who have more insulin resistance or who are overweight.
To prevent low blood sugars during or after exercise, people who take insulin, or drugs that promote insulin release, should reduce the amount injected if they can, reduce the medication, or if necessary increase carbohydrate intake.
If you are on beta blockers, you can’t rely on a heart monitor to measure your workout intensity. You can use a perceived exertion scale instead, eg Borg. Be guided as to the required intensity by a certified exercise professional.
Weight loss of more than 5% can improve A1c, lipids, and blood pressure. Visceral fat can be reduced by moderate exercise 4 or 5 days a week.
In young people who have type two diabetes, intensive lifestyle interventions plus metformin were no better than metformin alone for blood sugar control. Their physical activity goals should be the same as non diabetic individuals.
Those who did regular exercise before and after bariatric surgery, got better surgical outcomes."
Have you any exercise planned for today?
All the best Jan
This blog brings a variety of articles, studies and recipe ideas, and it is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use a reliable meter.
All the best Jan
...I just try to keep moving.
ReplyDeleteI really need to work on this...
ReplyDeleteGood advice.
ReplyDeleteI know I need to get out and get some more movement in my life
ReplyDeleteI've been exercising my brain today...not my body...but I did have a mild curried chicken, lentils and spinach for lunch!! :)
ReplyDeleteExercise is always good for you, but harder when older depends on the problems.
ReplyDeleteNice read Jan.
It's good advice to us all whether diabetic or not.
ReplyDeleteChange the diet and go low carb, or science-based keto, then everything else will fall into the place naturally.
ReplyDeleteVery interesting as always this information, actually for everyone, whether diabetic or not is always very interesting.
ReplyDeleteBest regards
We enjoy an evening stroll after we've eaten, though it's something we do more often during the summer months than winter.
ReplyDeleteHubby and I were just talking about this, moving more.
ReplyDeleteWe enjoy our daily walks. Take care, have a great day!
I am not diabetic, thank goodness, but exercise is a regular part of my life, both physical and mental.
ReplyDeleteI need to be more mindful of getting up and moving around while working
ReplyDeleteExercise is key for us, but special considerations are required for diabetics. Helpful advice.
ReplyDeletevery informative posting dear Jan
ReplyDeletethank you so much for sharing .
health ,peace and happiness to you and family!
Excellent and wise advice.
ReplyDeleteHugs and all the best
We do swim every morning, but with the brighter nights, we now need to add in an after tea walk. Take care Jan & Eddie xx
ReplyDeleteThis is great advice for everyone. Thanks for sharing. Hugs and blessings, Cindy
ReplyDeleteI heard many surgeons who said regular exercise is good for surgical outcomes.
ReplyDeleteGreat post, Jan!
That all makes perfect sense!
ReplyDeleteBuena recomendación. Gracias
ReplyDeleteTodos los días camino más de una hora y se que me viene bien para mis problemas lumbares.
Buen jueves para Todos.
Un abrazo.
Great advice as always.xxx
ReplyDeleteGood tips. My mother had diabetes.
ReplyDeleteI had to look up what bariatric surgery was. That is a new phrase for me, although I did know about the type surgery it is. Exercise is so good for us as a whole, we were not meant to sit all the time, so whatever you can do, is good. This was an interesting read. Thanks.
ReplyDeleteThank you for the reminder. I've been rather lazy lately and it's starting to show in my glucose levels.
ReplyDeleteMuy interesante, se lo contare a mi marido. Besos.
ReplyDeleteI think I do good with keeping moving until the evening when my kitty decides that we need to stay sitting down, I guess I need to make him get up so I can get moving.
ReplyDelete