Combat Diabetes with Exercise
Combat Diabetes with Exercise
According to the Diabetes Research Institute, 34.2 million people or 10.5% of the population have diabetes and the average cost for Americans is $327 billion annually with people paying $9,600 over and above their total medical payments each year. Those are staggering numbers and have been steadily increasing to more than 26% in the last 5 years.
Physical activity is critically important for diabetics, but only 40% of people with type 2 diabetes exercise regularly. And that’s a shame because working out can help increase insulin action and keep blood sugar levels in check says Sheryl Colberg, PhD, founder of the Diabetes in Motion Academy in Santa Barbara, California. Not to mention exercise can help your body fend off illnesses and ramp up your immune system.
People with type 2 diabetes should aim for 2.5-5 hours of moderate-intensity activity per week - the guidelines recommended by HHS (Health and Human Services). This should include resistance training for 2 sessions which will reduce high blood pressure, aid in weight loss and lower cholesterol and hemoglobin A1C levels.
Here are some great workouts you can easily incorporate into your exercise program:
Brisk walking 5 days per week for 30 minutes at a moderate intensity.
Tai Chi to improve balance, flexibility, and strength.
Weight training 2x per week, 8-12 repetitions to maintain muscle mass.
Yoga to reduce stress for blood sugar control.
Swimming to increase aerobic capacity and decrease pressure to joints.
Stationary biking to burn calories and reduce risk of obesity, HBP and triglyceride levels.
Over time, you can increase the length and intensity of your routine. Be sure and check with your health care provider before beginning any exercise regime.
Sources: Studies from Mayo Clinic, Journal of Diabetes Research, ACSM, Harvard Chan School of Public Health, American Diabetes Association