Diabetes and Exercise

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 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. 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. 
 

Make sure that the exercise routine is fun, something you look forward to and there is some variety. 

 

Women's Top 5 Health Concerns

Imagine living without illness to slow you down. While there are no lifetime guarantees, enough scientific research has been done to make long, healthy living a possibility.

To help women boost health, these are the five medical conditions that are of great concern to them: heart disease, breast cancer, osteoporosis, depression, and autoimmune diseases.

We looked at the risk factors for each disease and asked the experts what women could do to prevent such ailments and encourages women to take charge of their health. women need to work in partnership with their doctors by finding out their family medical history, educating themselves on health issues, and paying attention to their bodies.

You know what makes you feel good, you know when you don't feel well. Understanding your body is key..

Heart Disease

Heart disease is the leading killer of both men and women. In women, the condition is responsible for about 29% of deaths, reports the CDC.

Yet death in itself isn't the biggest problem for women with heart disease. The real trouble is in premature death and disability. There are far too many women dying of heart disease in their 60s, when no one expects to die because that's too young in this country. There are (also) women, who, for many years, are really ill with heart disease -- being out of breath, not being able to walk up one flight of stairs … because heart disease impairs their ability to get around."

Although more men die of heart disease than women, females tend to be under diagnosed, often to the point that it's too late to help them once the condition is discovered.

The symptoms for women are typical for women, and they are often missed by doctors and the patient themselves. We often think of symptoms … like chest pain. Some people may have that, but others may just have a little bit of jaw pain, shoulder ache, nausea, vomiting, or shortness of breath."

·        The risk factors for heart disease as:

·        Increasing age

·        Male sex (men typically develop heart disease at a younger age)

·        Heredity (including race). People with family history of the disease have greater risk. So do African-Americans, Mexican-Americans, Native Americans, Native Hawaiians, and some Asian-Americans.

·        Smoking

·        High blood cholesterol

·        High blood pressure

·        Physical inactivity

·        Obesity and overweight

·        Diabetes

The burden of heart disease in women is very great. The earlier folks adapt healthier behaviors, the lower their overall risk for heart disease or stroke outcomes."

Burke says people can reduce their risk of heart disease by modifying lifestyle to include a well-balanced diet and exercise

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Health tip # 26

Almost as Fast as a Speeding Bullet. It takes only about 23 seconds for blood to circulate throughout your entire body. 

Health tip # 24


Exercise as a Drug. Aerobic exercise is one of the best preventative medicines available and one of the cheapest.