tenda Health

Diabetes survivors have a challenge in regard to curating an effective exercise program. The challenge with this is that most, if not all, people know exercise is good for them but they don’t know the best approach,” said Steven Malin, an associate professor in the Department of Kinesiology and Health at the Rutgers School of Arts and Sciences and an author of the study

A study published in The American Journal of Medicine highlights the positive effects of exercise on blood sugar levels in people with Type 2 diabetes. The study focuses on key parameters such as the utility of aerobics versus weightlifting, optimal exercise time, whether to exercise before or after meals, and whether weight loss is necessary to achieve benefits.

The best exercise for diabetic individuals

As part of the analysis, researchers sifted through dozens of studies and extracted common conclusions. Some of the key findings include:
• Habitual aerobic exercise: Physical activity, such as cycling, swimming and walking, that increases the heart rate and the body’s use of oxygen helps manage blood glucose.
• Resistance exercise: Working muscles using an opposing force such as dumbbells, resistance bands or a person’s own body weight benefits insulin sensitivity in those with Type 2 diabetes.
• Movement throughout the day by breaking up sitting time benefits blood glucose control and insulin levels.
• Performing exercise later in the day can result in better control of blood sugar levels as well as improve insulin sensitivity.

Malin explains that any movement is generally better. Key findings include habitual aerobic exercise, resistance exercise, movement throughout the day, and exercise after meals.

The target is to engage in 150 minutes or more of moderate-intensity exercise each week. Try to squeeze in at least 20 to 25 minutes of exercise each day. Include exercises that target all main muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) on two or more days per week.

Some examples of moderate-intensity exercises:

• Walking briskly
• Doing housework
• Mowing the lawn
• Dancing
• Swimming
• Bicycling
• Playing Sports

These exercises exercise your major muscles, raise your heart rate, and force you to breathe more forcefully, all of which are crucial fitness objectives. Stretching improves flexibility and lessens discomfort after physical activity.

Conclusively, the combination of aerobic exercise and weightlifting is likely better than either alone. Exercise in the afternoon might work better than exercise in the morning for glucose control, and exercise after a meal may help slightly more than before a meal. Exercise can also lower body fat and increase muscle mass.

Download CDC guide here