According to the American College of Sports Medicine (ACSM) joint position statement on Type 2 Diabetes just 39% of adults with diabetes are physically active compared with 58% of other American adults. However, for most people with type 2 diabetes, exercise is recommended for diabetes management and can be undertaken safely and effectively.
The ACSM recommends regular physical activity participation for persons with type 2 diabetes. ACSM recommends both aerobic exercise training and resistance training to help control type 2 diabetes.
ACSM aerobic exercise training guidelines:
Frequency
Aerobic exercise should be performed at least 3 days per week with no more than 2 consecutive days between bouts of activity because of the transient nature of exercise-induced improvements in insulin action Most clinical trials evaluating exercise interventions in type 2 diabetes have used a frequency of three times per week, but current guidelines for adults generally recommend five sessions of moderate activity.
Intensity
Aerobic exercise should be at least at moderate intensity, for most people with type 2 diabetes, brisk walking is a moderate-intensity exercise. Additional benefits may be gained from vigorous exercise.
Duration
Individuals with type 2 diabetes should engage in a minimum of 150 minutes per week of exercise undertaken at moderate intensity or greater. Aerobic activity should be performed in bouts of at least 10 min and be spread throughout the week. Around 150 minutes per week of moderate-intensity exercise is associated with reduced morbidity and mortality in observational studies in all populations.
Mode
Any form of aerobic exercise (including brisk walking) that uses large muscle groups and causes sustained increases in heart rate is likely to be beneficial, and undertaking a variety of modes of physical activity is recommended.
Rate of progression
Gradual progression of both is advisable to minimize the risk of injury, particularly if health complications are present, and to enhance compliance.
Body weight loss and maintenance
The most successful weight control programs involve combinations of exercise, diet, and behavior modification. People who successfully maintain a large weight loss report exercising about 7 hours per week.
Evidence statement
Persons with type 2 diabetes should undertake at least 150 minutes per week of moderate to vigorous aerobic exercise spread out during at least 3 days during the week, with no more than 2 consecutive days between bouts of aerobic activity.
Something is always better than nothing in regards to getting up, getting out and getting moving. As mammals people were designed to move. Set a goal today to add physical activity to your life.
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