An estimated 37.3 million Americans are living with diabetes today, and public health experts predict that one in three Americans will have diabetes by 2050. The latest research has put exercise at the forefront of prevention, control, and treatment of diabetes because it helps improve insulin resistance. Following exercise, cells can better respond to insulin and appropriately take up glucose out of the blood.
In fact, for every 10 pounds of weight a person loses, they will experience a 20% improvement in insulin sensitivity! New research has shown that when you exercise can also make a difference, meaning exercising at a certain time of day.
Here are three things to consider to help prevent and/or manage diabetes with exercise:
Adults are encouraged to be physically active on most days of the week, but daily physical activity is especially beneficial for people with diabetes. The American College of Sports Medicine (ACSM) recommends no more than two consecutive days of inactivity for people with diabetes because regular physical activity can help to stabilize muscle and liver insulin action. Programs that combine both resistance and aerobic exercise improve glycemic control better than either type of training performed alone.
In addition to regular physical activity, it is important to avoid prolonged periods of being sedentary. Americans have become so sedentary during both work and leisure time that prolonged sedentary behavior is now recognized as an independent risk factor for cardiometabolic disease and premature death. Even regular exercisers are not exempt. We all need to reduce time spent sitting and in other sedentary behaviors to reduce the risk of chronic disease. For people with type 2 diabetes, and among those at risk for the condition, excessive sedentary time is associated with reduced glycemic control. However, intermittent bouts of light activity—even as little as 5 minutes—performed every 20-30 minutes has been shown to improve glycemic control, so get up and move!
New research has found that when you exercise can make a big difference-specifically, a certain time of day. The researchers found that people who did moderate-to-vigorous physical activity in the afternoon had the greatest reduction in glucose levels. It was pretty significant-afternoon exercisers had a drop in blood sugar levels that were 30%-50% lower than those of other groups!
If you need help setting up a diabetes-related exercise program, set realistic goals, and adopt a healthier lifestyle, you can get connected with your personal SENS Solution Health Coach today.
To get connected to a Health Coach, fill out the form below.
American College of Sports Medicine (2018). ACSM’s Guidelines for Exercise Testing and Prescription, 10th edition. Philadelphia: Wolters Kluwer.
American Diabetes Association (2018). Diabetes Symptoms.
American Diabetes Association (2016). Diagnosing Diabetes and Learning about Prediabetes.
Centers for Disease Control and Prevention (2014). National Diabetes Statistics Report.
Colberg, S.R. et al. (2016). Physical activity/exercise and diabetes: A position statement of the American Diabetes Association. Diabetes Care. 39, 2065-2079.
National Institutes of Health and National Institute of Diabetes and Digestive and Kidney Diseases (2018). Diabetes Diet, Eating and Physical Activity.
Owen, N. et al. (2010). Sedentary behavior: Emerging evidence for a new health risk. Mayo Clinic Proceedings, 85, 12, 1138-1141.
U.S. Department of Health and Human Services Office of Disease Prevention and Health Promotion (2018). Physical Activity Guidelines Advisory Committee Scientific Report.