The two basic types of exercise, aerobic and muscular or resistance, have been studied extensively as a treatment for type 2 diabetes. Researchers at Lanzhou University in Lanzhou, China, compiled thirty-seven studies on the two types of exercise and the analyzed as if they were a large study. They found that a combination of the two types of exercise is better for controlling blood sugar levels. Their results were published in July 2018 in the International journal of behavioral nutrition and physical activity.
The studies included a total of 2,208 participants who had been diagnosed with type 2 diabetes. Both types of physical activity showed better control of blood sugar levels compared to no exercise, but combined training reduced HbA1c levels higher than any type of exercise alone…
- Supervised aerobic activity improved HbA1c levels 0.6% more than unsupervised aerobic exercise and improved weight loss by more than 5 kg.
- supervised muscle training showed more benefit than no exercise in reducing systolic blood pressure reading (top number) and total cholesterol levels.
HbA1c it is a measure of sugar in red blood cells that live for about 120 days in the body. Measuring your sugar or glucose levels indicates accurate blood sugar control for the three months before your blood draw. People with type 2 diabetes are generally advised to keep their HbA1c levels below 7.0 percent.
systolic blood pressure it is a measure of the force of the blood against the walls of the arteries each time the heart pumps. It should not exceed 120 mm Hg, and some experts recommend keeping the level at 110 mm Hg or less.
ideal weight in most people it should result in a body mass index (BMI) between 18 and 25. This is calculated as weight in kg divided by height in meters squared and can be easily found with online calculators that only require height and weight. Measuring the amount of fat using sonograms provides a better picture, but this is not practical in most settings.
aerobic exercise it’s the kind that makes your breathing and heartbeat faster than normal. Physical activities like…
- dancing,
- ride a bike, and
- run
are classified as aerobic exercise.
Muscle training or resistance, includes moving against a force, such as…
- weightlifting gold
- pushing against a wall.
Calories expended per hour for the following aerobic activities in an individual weighing 160 pounds they are…
- hiking… 438
- golf, carrying clubs… 314
- ballroom dancing… 219
Calories expended per hour for the following endurance activities…
- moderate weightlifting…224
- using resistance bands… 224
Exercise has many benefits, but the biggest one for people with type 2 diabetes is that it makes it easier to control blood sugar levels. and your body weight.