Physical activity can help people with diabetes achieve a variety of goals, including increased cardiorespiratory fitness, increased vigour, improved glycemic control, decreased insulin resistance, improved lipid profile, blood pressure (BP) reduction and maintenance of weight loss (2–5). Some types of exercise, such as yoga, can incorporate elements of both resistance and flexibility exercise. Flexibility exercise (like lower back or hamstring stretching) aims to enhance the ability to move through fuller ranges of motion. push-ups) to increase muscle strength and/or endurance. Resistance exercise involves brief repetitive exercises with weights, weight machines, resistance bands or one's own body weight (e.g. In this chapter, we will refer to this type of exercise as “aerobic” for simplicity, even though when performed at a very high intensity, such as with high-intensity interval training, it also involves some anaerobic metabolism. Exercise is planned, structured physical activity (1) (see Table 1 for definitions of key exercise terms used in this article.) Aerobic exercise (like walking, bicycling, swimming or jogging) involves continuous, rhythmic movements of large muscle groups, normally at least 10 minutes at a time. Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure (1). If you cannot reach these recommended levels of activity, doing smaller amounts of activity still has some health benefits. If you decide to begin strength training, you should ideally get some instruction from a qualified exercise specialist. In addition to aerobic exercise, try to do at least 2 sessions per week of strength training (like exercises with weights or weight machines).
Using a step monitor (pedometer or accelerometer) can be helpful in tracking your activity. Try to get at least 150 minutes per week of aerobic exercise (like walking, bicycling or jogging). Try to interrupt sitting time by getting up briefly every 20 to 30 minutes. Physical activity often improves glucose control and facilitates weight loss, but has multiple other health benefits even if weight and glucose control do not change.
Habitual, prolonged sitting is associated with increased risk of death and major cardiovascular events. At least 150 minutes per week of aerobic exercise and at least 2 sessions per week of resistance exercise are recommended, though smaller amounts of activity still provide some health benefits.Ī number of strategies that increase self-efficacy and motivation can be employed to increase physical activity uptake and maintenance, such as setting specific physical activity goals, using self-monitoring tools (pedometers or accelerometers) and developing strategies to overcome anticipated barriers.įor people with type 2 diabetes, supervised exercise programs have been particularly effective in improving glycemic control, reducing the need for noninsulin antihyperglycemic agents and insulin, and producing modest but sustained weight loss. Moderate to high levels of physical activity and cardiorespiratory fitness are associated with substantially lower morbidity and mortality in people with diabetes.īoth aerobic and resistance exercise are beneficial, and it is optimal to do both types of exercise.
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