The Best Exercises for Diabetes
Exercise is important for people with diabetes -- especially type 2 diabetes -- because it helps regulate blood sugar and provide cardiovascular fitness that protects against heart and artery disease.
But which type of exercise is best? Cardio, weights, walking -- or perhaps a combination of aerobic and resistance training?
That's apparently what a team of scientists at the University of Calgary attempted to find out by evaluating 251 adults, aged 39 to 70, all with type 2 diabetes and whom were not regular exercisers. The scientists formed four groups and gave them different programs:
- One group did aerobic (cardio) exercise for 45 minutes, three times each week.
- Another group did resistance (weights) training for 45 minutes, three times each week.
- A third group did both cardio and weights for 45 minutes each and three times each week.
- A fourth group did no exercise at all.
The study team measured a key indicator of blood glucose levels in type 2 diabetics, known as A1c, before and after the various exercise programs. A1c is an indicator of blood glucose over the previous 2 to 3 months.
Would it surprise you to hear that A1c dropped by twice as much in the group that did the combined cardio and the weights? Well, that's exactly what occurred. . .but they did twice as much exercise didn't they? The results for the cardio or weights groups alone were similar to each other and the A1c lowering effect was doubled in the combined group.
While this story created headlines all around the world, did it really answer the question "which exercise is best?" No it did not, but what it did suggest is that either aerobic or resistance training is equally good at lowering A1c.
And, that doing both provides an additive effect, which may not have been as obvious an outcome as it first seems.
Source: Sigal RJ, Kenny GP, Boule NG, et al. Effects of aerobic training, resistance training, or both on glycemic control in type 2 diabetes: a randomized trial. Ann Intern Med. 2007 Sep 18;147(6):357-69.
Comments
I have been a type 1 diabetic since 1952 and have always engaged in frequent extensive exercise. Since 1981 I have been actively engaged in both resistance and aerobic exercise programs, usually exercising 1-1.5 hours per day.
I will fully attest to the beneficial effects or frequent, prolonged cardio and resistance training. My 1AC is usually in the normal range and I feel great. Even at 62 years of age, I’m in good condition and do not suffer any complications of the disease.
I fully recommend an active and full exercise regimine for all diabetics.
John, thanks for the comment. It definitely helps a great deal, particularly if one is as dedicated as you seem to be.
I’ve had type 2 diabetes since 1998. Ever since the diagnosis, I swim or walk vigorously 5 days a week for an hour each, and also lift weights each of those days for a half-hour. My A1c has consistently been below 7.0, often below 6.5 all of those years. At the age of 70, I feel great. My doctor is very pleased with my self-treatment.
I hate to exercise, but i know i must do something how do you get the through a day with exercise?
i m crizzabelle sense I’m 12 years old i am diabetic and I’m so tired to do house holds and i want to sleep always so what can i do to my self
crizzabelle, I hope you are able to see a doctor and afford any medication that’s necessary so that you can manage day to day living. When you’re feeling better, you could start by walking regularly as long as you have good advice about your blood glucose and insulin levels.