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Diabetes Developments - A blog on latest developments in diabetes by David Mendosa

Entries Tagged as 'Exercise For Diabetes'

The Best Time for a Short Walk

November 18th, 2016 · Comments Off

The best time for people who have Type 2 diabetes to get physical activity is right after eating. But current physical activity guidelines don’t yet reflect this new knowledge.

When people with Type 2 diabetes walk after eating, blood glucose levels averaged a drop of 12 percent more than at any other time of the day. This is the conclusion of a randomized crossover study that the journal Diabetologia first published online in October 2016. The study’s lead author, Andrew Reynolds, Ph.D., of the Department of Human Nutrition, University of Otago, New Zealand, sent me the full text.

The researchers prescribed walking to 41 people with Type 2 diabetes in two-week blocks, separated by a month. The people in the study were instructed to walk either for 30 minutes a day or to walk for 10 minutes after each main meal, starting within five minutes after they finished eating. When they took their 10-minute walks, their post-meal blood glucose levels averaged 12 percent lower than when they took a 30-minute walk at sometime during the day.

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The Best Way to Prevent Diabetes

October 14th, 2016 · Comments Off

If you have prediabetes, the standard advice to avoid getting diabetes is to do three things at once: cut calories, eat a low-fat diet, and get exercise. But a recent study shows that it makes more sense to focus on just the last one of these.

Ever since 2002, when researchers published the results of the Diabetes Prevention Program, we have known that intensive lifestyle changes are the best way to avoid diabetes. That program aimed at reducing your weight by 7 percent, eating a low-fat diet, and increasing your physical activity to at least 150 minutes per week of moderate exercise, such as walking or biking.

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Manage Your Diabetes with Yoga

August 27th, 2016 · Comments Off

Is your blood glucose level is higher than you and your doctor would like it to be? Then, a yoga practice may be just what you need for your diabetes management.

In the past few months, three different diabetes professional journals coincidentally published separate review studies of yoga for diabetes. Each of these studies reached the tentative conclusion that doing yoga will probably help you to have better health.

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Posted in: Exercise For Diabetes, Psychosocial

Exercise Harder, But Not Hard

August 1st, 2016 · Comments Off

Hard exercise, like high-intensity interval training, undoubtedly can provide metabolic, heart disease, and fitness benefits. But a leading expert on diabetes fitness says that it’s too hard for almost all people with diabetes.

The best exercise is the hardest exercise than you will do. High-intensity interval training may be the current fitness craze, says Sheri Colberg-Ochs. “Its health efficacy is not in question,” she says. But “despite its current popularity, there is no evidence supporting HIIT as a viable public health strategy.”

Sheri Colberg-Ochs, Left, Receives Outstanding Educator Award

Credit: American Diabetes Association

Dr. Colberg-Ochs addressed the recent annual convention of the American Diabetes Association in New Orleans on “The Feasibility of Doing High-intensity Interval Training (HIIT) in Persons with Diabetes” in a presentation that I had the opportunity to hear. Dr. Colberg-Ochs was diagnosed with Type 1 Diabetes almost 50 years ago, when she was 4. Recently retired from Old Dominion University in Norfolk, Virginia, where she was a professor of exercise science, Dr. Colberg-Ochs is best known for her book Diabetic Athlete’s Handbook. During the convention, Margaret Powers, the American Diabetes Association’s president health care, presented her with the 2016 Outstanding Educator in Diabetes award.

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Do Tai Chi for Your Heart

April 29th, 2016 · Comments Off

Credit: Harbor Athletic Club

When you do the ancient Chinese exercise of tai chi, you can minimize your risk of heart problems, the most common and serious complication of diabetes, according to a meta-analysis of 35 randomized clinical trials. Just published in the March 9, 2016, issue of the Journal of the American Heart Association, the study shows that tai chi and other traditional Chinese exercises like qigong can lower the blood pressure, improve the cholesterol and triglyceride levels, boost the quality of life, and reduce the depression of people living with heart disease and stroke.

The improvements in blood pressure and lipid levels were statistically significant. People in the studies reported more satisfaction with their quality of life and lower levels of depression.

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Posted in: Exercise For Diabetes

Stop Walking the 10,000 Steps!

March 10th, 2016 · 11 Comments

Credit: pedometersaustralia-blog.com

It’s a myth that we should walk 10,000 steps every day. Yet walking is the easiest and best physical activity for almost all of us who have diabetes. More is almost certainly better.

Do you know why and when the 10,000 figure originated? Way back in the 1960s a Japanese company was trying to sell pedometers. Some really smart people came up with that number for its extremely successful marketing campaign.

This advertisement didn’t have its roots in research, and my search of the U.S. National Library of Medicine didn’t turn up any scientific basis for it. While some studies have used the 10,000 step figure as a benchmark in the past few years, they are taking it for granted rather than as a fact.

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Walk Away Your Diabetes

February 26th, 2016 · 2 Comments

Walking significantly decreases our blood glucose level, according to a recent meta-analysis. This analysis of 18 studies involving 20 randomized clinical trials including 866 people with type 2 diabetes found that on average it cuts the typical A1C level from the equivalent of  6.5 to 6.0.

walk

This is especially good news for us because walking is “the activity of choice” for people with diabetes. This has long been the way that about half of us get our exercise, according to a nationwide survey.

Do it your way

It can be performed at a variety of speeds with different intensities. I prefer to do my walking slowly on long hikes in nature, but even walking through a mall helps a lot.
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The Best Time to Walk

January 12th, 2016 · 1 Comment

The surprising news is that taking a walk before eating is a great way to keep our blood glucose levels low. But whether we take a walk before or after eating — or both — we will bring down our blood glucose level at the point where it goes highest.

walk

Taking a little walk after dinner used to be a tradition in this country. Few people do that any more, and now is the time for those of us who have diabetes to bring it back. While we are at it, we can start a new tradition of even shorter walks before dinner.

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Taking Standing Breaks Helps Your Health

January 11th, 2016 · 5 Comments

Just standing up is the easiest exercise. But we need to schedule it.

Standing up might be one of the smartest things that you do today. So, push that chair away from your desk. Pause that long meal to rise from the table. Pull your butt up from that easy chair.

stand

Sitting for more than half an hour at a stretch is hazardous for your health. It’s particularly bad for anyone who has diabetes or prediabetes.

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Pedometer Motivation for Diabetes Management

May 9th, 2015 · 7 Comments

When we wear a pedometer we can get the motivation we need to manage diabetes better. My friend John is the best example I know.

I recently visited him in Northern California for five days. Since each of us have both type 2 diabetes and like to get out in nature a lot, I thought that we might take some walks together.  But I had no idea how many, because I hadn’t known about his new pedometer.

Now that he wears a pedometer all the time, he hikes almost every day. And every day that we spent together, we got out in the woods or on the beach. He took me on seven hikes, one that took us nine hours to finish.

John Hikes from the Skyline to the Sea

His pedometer motivates him to count his daily steps. The longest hike we took together measured 39,000 steps and took us well over 13 miles, many of them much more challenging that where I took the photograph above. I wrote about that great hike in “From the Skyline to the Sea” in my Fitness and Photography for Fun blog.

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