Got Type 2 Diabetes? Exercise 150 Minutes a Week
December 9th 2010 21:21
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Physical exercise is the best medicine for people with Type 2 diabetes, and to prevent it, according to the position paper issued jointly The American College of Sports Medicine and the American Diabetes Association this month. The recommended level of exercise is 150 minutes, or two and a half hours total, of moderate to vigorous physical activity per week.
"Participation in regular physical activity improves blood glucose control and can prevent or delay type 2 diabetes, along with positively impacting lipids, blood pressure, cardiovascular events, mortality, and quality of life," says the extract published in Diabetes Care. The full position paper supports each of those claims with links to medical studies.
Keep it Regular: Aerobic exercise, such as brisk walking, should be done at least 3 times a week, with no more than 2 days between bouts of exercise. The improvements to blood insulin levels need regular exercise, not "weekend warrior" bouts done only once a week.
Exercise Intensity: A little heavy breathing is good for the insulin levels. The paper recommends moderate to vigorous exercise of at least 40-60% of maximum. What does that mean for you? Use our target heart rate calculator. Most people can achieve this level with brisk walking. For those who like more intense exercise, the paper says that is even better.
What Kind of Exercise? The paper recommends any kind of exercise that activates the large muscle groups, including brisk walking. They also point to a variety of exercise being beneficial.
Use a Pedometer to Increase Daily Activity: The paper pointed out the benefits of setting a daily step goal of 10,000 steps as a marker of increasing lifestyle activity. People with Type 2 Diabetes generally sit 2.5 hours a day more than lean people and put in 3.5 miles fewer lifestyle steps. Most of the extra steps that lean people took were in short walks of under five minutes, and at a low speed. Using a pedometer with a daily step goal has been shown to work well to increase daily activity.
Exercise is Safe for Most Persons with Type 2 Diabetes: Those not using insulin or insulin secretagogues are unlikely to experience hypoglycemia related to PA. Those who are on those medications should take in carbohydrates as needed while exercising and after exercise.
Walking still recommended even with peripheral neuropathy: Walking doesn't increase the risk of foot ulcers or repeat ulceration in peripheral neuropathy. Foot care and daily checking of your feet are important, as well as selecting the right shoes.
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