A large part of diabetes type 2 management is simple lifestyle modifications such as diet, exercise, and weight loss. However, up until now there have not been any official exercise guidelines for these patients to follow.
The new official recommendations for exercise include:
150 minutes of exercise: This exercise needs to be spread out over a minimum of 3 days per week with no more than 2 consecutive days between work-out sessions. An example routine would be: 30 minutes of exercise, 5 days per week with 2 days of restModerate-Vigorous Intensity Aerobic Exercise: The 150 minutes of exercise should be done at 40-60% of your maximum aerobic capacity. For most individuals, brisk walking can be considered a moderate-intensity exercise. Resistance Training: Resistance training, such as using weights, machines, or band exercise should be incorporated into the exercise routine at a minimum of 2-3 times per week. Use a Pedometer: A regular use of a pedometer has been shown to increase your physical activity nearly 30%. Hire a Trainer: A qualified trainer ensures safety, and has been shown to improve overall success with a training program.
The American Diabetes Association and the American Collage of Sports Medicine encourages doctors to use these new recommendations at a “prescription” for patients with type 2 diabetes. This is to help patients recognize the importance of exercise as a part of the treatment plan. Furthermore, these exercise recommendations can be used to prevent the onset of diabetes type 2 patients. The expert panel conducting the study stated, “it is now well established that participation in regular physical activity improves blood glucose control and can prevent or delay type 2 diabetes mellitus, along with positively affecting lipids, blood pressure, cardiovascular events, mortality, and quality of life."