Yale Medicine
How To Manage Diabetes with Lifestyle Changes & Exercise – Yale Medicine Explains
For more information on diabetes or #YaleMedicine, visit: https://www.yalemedicine.org/news/managing-diabetes-a-look-at-nutrition.
Most adults know they should exercise—ideally about 30 minutes a day, five days a week—but it’s especially important for people with diabetes.
“Overall, exercise is incredibly beneficial for blood sugar control,” says Janelle Duah, MD, a Yale Medicine primary care physician. Sticking to an exercise program for even just eight weeks can lower blood sugar levels to points that are on par with diabetes medications, studies show. And blood sugar control is important for people with diabetes, a common condition in which our bodies either fail to produce insulin or do not use it properly. Insulin is a hormone that helps the cells in our bodies absorb the glucose (sugar) in our blood, which we use for energy. Over time uncontrolled diabetes can lead to a host of serious health issues, so it’s important for those with diabetes to keep their blood sugar levels in a healthy range—meaning it’s neither too low nor too high. And exercise is a good way to accomplish that goal. In addition to moderate-to-high intensity cardiovascular exercise that elevates the heart rate significantly (such as brisk walking, jogging, swimming, and cycling), resistance training (such as body weight exercises, free weights, and gym machines) is also crucial, she adds. “The more muscle you have, the better your blood sugar control, as the muscles are able to take that sugar up from the blood and use it to create energy,” Dr. Duah says. In this video, Yale Medicine experts discuss the benefits of exercise for those with diabetes.
– Adults should all be getting 150 minutes of cardiovascular exercise per week. Cardiovascular exercise includes anything that elevates the heart rate a significant amount; includes brisk walking, jogging, swimming, and cycling. These 150 minutes, ideally should be divided up over the course of the week, such as 30 minutes a day, five days a week. – In addition to moderate to high intensity cardiovascular exercise, we also recommend that adults engage in resistance training, whether that's with body weight exercises, strength training using free weights, dumbbells, or machines in your gym, about two to three times per week to help build up muscle. The more muscle you have, the better your blood sugar control as the muscles are able to take that sugar up from the blood and be able to use it to create energy. – Prolonged sitting is associated with poorer sugar control, and so for patients with diabetes, we would recommend trying to stand up every 30 minutes to one hour, especially if you have a job that involves sitting for long periods of time. – Overall exercise is incredibly beneficial for blood sugar control. Studies show that sticking to an exercise program, even for eight weeks, can lower your blood hemoglobin A1C about 0.66%, which is pretty on par with some of our other medications and that's even independent of weight loss. So exercise should be part of an overall regimen for your blood sugar control, including diet and medications as well.
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0.66% drop in 8 weeks? That's like that reference from the avengers movie "All that for a drop of blood"
Thanks!