Facebook Pixel

Exercise and Diabetes: Updated Research

By Expert HERWriter
Rate This
Diabetes  related image Photo: Getty Images

As 2010 winds to a close, new guidelines issued jointly by the American Diabetes Association and American College of Sports Medicine reported that regular intense exercise can prevent, improve, and delay type 2 diabetes and improve lipids, blood pressure, and more. This might sound like a no-brainer, however in the outdated guidelines from 2000, it did not stress the importance of exercise and blood sugar modulation. Now they are very specific and strict and I am thrilled!

First, they recommend at least 150 minutes of moderate to vigorous exercise spread out over at least three days. This does include walking, as long as it’s brisk and it is for a sustained period of time. I would not include leisurely walks, shopping at a relaxed pace, or parking a few spots out and walking and extra 50 feet into the store.

Second, the panel of nine experts included resistance training at least two, if not three days per week. Resistance training burns glucose (blood sugar) much faster than aerobic exercise or normal activities of daily living. If you are unsure of where to start, really consider hiring a professional to help you until you feel more secure and comfortable.

Third, buy a pedometer and walk at least 10,000 steps per day.

Naturally, diet is very important when it comes to type 2 diabetes. Diabetes is a disease of sugar – either too much or the inability to utilize it appropriately. This means you need to eliminate all sugar and simple carbohydrates from your diet. This news may come at an appropriate time as the holidays are almost over and I’m sure many have been thoroughly enjoying their sweets this season.

Stick to high protein foods such as unsalted nuts and seeds, eggs, low-fat dairy, plain yogurt (you add the flavor), and hormone-free meats. Fill up on vegetables at every meal and include them in snacks such as carrots and hummus, red peppers and bean dip, or celery and no-sugar-added peanut butter. If you need a sugary snack, choose a low-sugar fruit such as berries, apples, and pears. Keep in mind that bananas are very high in sugar and may not be the best choice for you.

Add a Comment7 Comments

EmpowHER Guest

"Stick to high protein foods..." This caveat needs more explanation. Diabetics are not supposed to load up on protein to prevent renal complications. The RDA of 0.8 g/kg a day for adults is enough, and compared to the protein intake of most Americans, that recommendation would seem low. It's better to promote a balanced diet with more sources of water-soluble fiber (carbohydrate) and monounsaturated fats.
Twitter @MaryHartleyRD

July 2, 2011 - 9:13am

I am totally agree with this blog . Really exercise reduce over weight and helps the body to respond to insulin. Exercise also helps in maintaining the glucose level in blood, which helps cut down the need for medication.Blood circulation is also improved in the limbs from regular excercise .
Chiropractic Website

July 2, 2011 - 1:31am

You can adopt Some healthy lifestyle and diabetes medication to prevent Type 2 diabetes.Several diabetes risk factors like age, family history, and ethnicity cannot be changed. However, changing other diabetes risk factors by eating a healthier diet and increased physical activity with/without weight loss may help prevent type 2 diabetes.

Chiropractic ROF

July 1, 2011 - 4:02am
EmpowHER Guest

Exercise can help control the weight and lower blood sugar level. It also lowers your risk of heart disease, a condition that is common in people who have diabetes. Exercise can help feel better and improve overall health.

auto parts warehouse coupons

March 5, 2011 - 7:50am
EmpowHER Guest

This account may appear at an adapted time as the holidays are about over and I am abiding abounding accept been thoroughly adequate their sweets this season.
seo company

March 4, 2011 - 12:37pm
EmpowHER Guest

The console of nine experts included attrition training at atomic two, if not three canicule per week. Attrition training burns glucose abundant faster than aerobic exercise or accustomed activities of circadian living. If you are borderline of area to alpha absolutely accede hiring a able to advice you until you feel added defended and comfortable.
chiropractic marketing

February 28, 2011 - 3:00pm

Diet is very important when it comes to type 2 diabetes. Diabetes is a disease of sugar either too much or the inability to utilize it appropriately

sell gold

December 31, 2010 - 10:29am
Enter the characters shown in the image.
By submitting this form, you agree to EmpowHER's terms of service and privacy policy
Add a Comment

We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.


Get Email Updates

Diabetes Guide

Have a question? We're here to help. Ask the Community.


Health Newsletter

Receive the latest and greatest in women's health and wellness from EmpowHER - for free!