Exercise To Reduce Diabetes Risk

How Does Exercise Reduce The Risk Of Diabetes?

The Centers for Disease Control and Prevention estimates that by 2050, one in three American adults could have diabetes. Exercise, whether aerobic or resistance-based such as weight training, is considered one of the most effective lifestyle habits individuals at risk can adopt to prevent potential cases from becoming actual cases. It has been shown that exercise has a greater protective effect for those at highest risk. In some instances, exercise has a greater beneficial effect than dietary modifications or even weight loss on the management of blood sugar. Effects on Blood Sugar Regulation Exercise causes skeletal muscle to be more sensitive to insulin, the chemical signal that tells cells to absorb glucose. As a result, exercise speeds the clearance of glucose out of the blood and into skeletal muscle cells, which need glucose in higher quantities during increased activity. Exercise also increases blood flow to muscles, thereby making more glucose available for the muscles to absorb. In older individuals, decreased insulin sensitivity, which is a lowered responsiveness of cells to insulin, is common. This is associated primarily with decreased levels of physical activity and is readily reversed through resumption or increase in exercise levels. There is an alternate pathway, carried out by an enzyme called AMP kinase, that initiates glucose transport from blood to cells without the use of insulin. This is especially important and helpful in light of the prevalence of insulin resistance in those at risk for diabetes. Exercise is found to increase levels of AMP kinase. Certain storage and distribution patterns of fat are seen as red flags for health risks. Individuals who have the tendency to store fat around the abdomen are often found to have other health risk facto Continue reading >>

Four Steps To Reduce Diabetes Risk

(CNN) -- Half of all Americans may be diabetic or prediabetic by 2020, a report from an insurance company warned Tuesday. That's an even bleaker projection than the Centers for Disease Control's recent estimate that one in three Americans would have diabetes by 2050. Current rates show that about one in 10 Americans has diabetes, and the risks increase with age. Even children and teenagers are developing type 2 diabetes. A report released this week by UnitedHealth Group showed that treating diabetes will also take up almost 10 percent of all health care spending. That 10-year price tag: $3.35 trillion. Despite such gloomy projections, diabetes is not inevitable. Practical health changes can lower risk of type 2 diabetes, which occurs more commonly with aging and sedentary lifestyles. Type 1 diabetes is an autoimmune disease unrelated to aging or lifestyle. While diabetes projections sound scary, "the numbers are getting people aware about the risk factors and thinking about them," said Beth Mayer-Davis, the president-elect of health care and education at the American Diabetes Association. 4 keys to managing diabetes: How do you rate? Genetics, race and family history affect a person's chances of developing diabetes, but you can take steps to lower your risk of type 2 diabetes. The most important thing: Lose weight "The heavier we are, the tougher it is for our body," said Dr. Armand Krikorian, who specializes in endocrinology and diabetes at University Hospitals Case Medical Center in Ohio. "It has to make more insulin to keep the blood sugar under control." Insulin, a substance created in the pancreas, moves glucose from the bloodstream into muscles, fat and liver cells. But in type 2 diabetes, the body doesn't respond to insulin, and glucose builds up in the blood. Ov Continue reading >>

Exercise Reduces Risk Of Diabetes: Study

People who engage in higher levels of physical activity in their leisure time reduce their risk of developing Type 2 diabetes. Researchers at the U.K.'s University of Birmingham found that walking, jogging and running are linked to a lower risk in individuals who are at high risk. They also found that low-intensity physical activity helps as well, which makes it possible for older people to improve their health and reduce the risk of diabetes. Over an 18-year period, researchers studied the lifestyles of 44,828 Chinese adults, aged between 20 and 80, who had been recently diagnosed with impaired fasting glucose (IFG) an early warning signal for Type 2 diabetes. Every year 6 percent to 9 percent of individuals with IFG progress to diabetes and, compared to non-diabetics, they have a higher risk of death from vascular and chronic kidney disease. The researchers also tracked the participants' leisure-time physical activity (LTPA). "We found that higher levels of LTPA are associated with a lower risk of diabetes in a large population of Chinese adults with IFG," said Professor Neil Thomas, from the University of Birmingham's Institute of Applied Health Research. "About one fifth of the observed diabetes cases which developed could have been avoided if inactive individuals had engaged in World Health Organization (WHO) recommended levels of exercise," he said. Compared with inactive participants, diabetes risk in individuals reporting low, moderate and high volume LTPA was reduced by 12 percent, 20 percent, and 25 percent respectively after adjusting for physical labor at work and other factors. The study was published in the British Journal of Sports Medicine. Avoiding diabetes can also increase lifespan. A study published in JAMA found that Type 2 diabetes reduces lifespa Continue reading >>

Study: Exercise, Diet Reduce Diabetes Risk

Yahoo!-ABC News Network | 2018 ABC News Internet Ventures. All rights reserved. Study: Exercise, Diet Reduce Diabetes Risk Walking 30 minutes each day and watching your diet might help prevent adult-onset diabetes, a federal study suggests. The National Institutes of Health study found that lowering one's body weight by 7 percent an average of 15 pounds through a low-fat diet and exercising for 150 minutes a week can decrease the risk of developing type II diabetes also known as adult-onset diabetes by as much as 58 percent. "Type II diabetes is not inevitable, and the solution may be as simple as getting up off the couch and walking around the block and eating a healthier diet," said Dr. Christopher Saudek, president of the American Diabetes Association. The study also showed that use of the blood sugar-lowering drug metformin, sold by Bristol-Myers Squibb under the brand name Glucophage, lowered participants' risk of developing type II diabetes by 31 percent. Health and Human Services Secretary Tommy Thompson said in light of the findings, members of his department will go on a diet, and he challenged other federal employees to do the same. He added that the federal government will develop a new public health campaign to fight diabetes. "Today, we have exciting news, exciting proof that when it comes to diabetes, prevention really does work," Thompson said. "Americans weigh more than ever before. And too many people live sedentary lives. Diabetes costs our nation at least $100 billion each and every year." The clinical study involved 3,234 participants from 27 medical centers across the country. Type II diabetes accounts for 95 percent of all cases of diabetes and it is estimated that 10 million Americans are at high risk for developing the disease. Being overweight Continue reading >>

6 Great Exercises For People With Diabetes

iStock.com; Raymond Forbes/Stocksy; iStock.com Making Exercise a Routine Do you get enough exercise? If you're like many Americans, the answer is no — and that's especially true for those of us with diabetes. Studies show as few as 39 percent of people with type 2 diabetes participate in regular physical activity, compared with 58 percent of other Americans. And that's a shame, because working out can help increase insulin action and keep blood sugars in check, says Sheri Colberg-Ochs, PhD, founder of the Diabetes Motion Academy in Santa Barbara, Califorinia, and professor emerita of exercise science at Old Dominion University in Norfolk, Virginia. Exercise also helps you lose weight and improve balance, which is important because many people with type 2 diabetes are at risk for obesity and for falls. “I fully recommend that anyone over 40 with diabetes include balance training as part of their weekly routine, at least two to three days per week,” says Dr. Colberg-Ochs. “It can be as simple as practicing balancing on one leg at a time, or more complex — like tai chi exercises. Lower body and core resistance exercises also double as balance training.” Here are six great workouts you can easily work into your daily routine. Be sure to check with your doctor before beginning any exercise regimen, and go slowly at first. Over time, you can increase the length and intensity of your routine. Continue reading >>

Exercise And Type 2 Diabetes

Go to: Introduction Diabetes has become a widespread epidemic, primarily because of the increasing prevalence and incidence of type 2 diabetes. According to the Centers for Disease Control and Prevention, in 2007, almost 24 million Americans had diabetes, with one-quarter of those, or six million, undiagnosed (261). Currently, it is estimated that almost 60 million U.S. residents also have prediabetes, a condition in which blood glucose (BG) levels are above normal, thus greatly increasing their risk for type 2 diabetes (261). Lifetime risk estimates suggest that one in three Americans born in 2000 or later will develop diabetes, but in high-risk ethnic populations, closer to 50% may develop it (200). Type 2 diabetes is a significant cause of premature mortality and morbidity related to cardiovascular disease (CVD), blindness, kidney and nerve disease, and amputation (261). Although regular physical activity (PA) may prevent or delay diabetes and its complications (10,46,89,112,176,208,259,294), most people with type 2 diabetes are not active (193). In this article, the broader term “physical activity” (defined as “bodily movement produced by the contraction of skeletal muscle that substantially increases energy expenditure”) is used interchangeably with “exercise,” which is defined as “a subset of PA done with the intention of developing physical fitness (i.e., cardiovascular [CV], strength, and flexibility training).” The intent is to recognize that many types of physical movement may have a positive effect on physical fitness, morbidity, and mortality in individuals with type 2 diabetes. Diagnosis, classification, and etiology of diabetes Currently, the American Diabetes Association (ADA) recommends the use of any of the following four criteria for di Continue reading >>

Exercise And Diet Reduce Risk Of Diabetes, Us Study Shows

Exercise and diet reduce risk of diabetes, US study shows This article has been cited by other articles in PMC. Patients vulnerable to type 2 diabetes can more than halve their risk of developing the disease by eating a low fat diet and taking half an hour of exercise a day, says new US research from the National Institutes of Health. The study found that for patients at risk of type 2 diabetes diet and exercise were more effective than the drug metformin at preventing the disease. The findings come from the diabetes prevention programme, a clinical trial comparing diet and exercise with metformin treatment in preventing type 2 diabetes. It was conducted at 27 US medical centres and involved 3234 people with impaired glucose tolerance, a condition that often precedes diabetes. On the advice of the diabetes prevention programme's external data monitoring board, the trial ended a year early because the data had clearly answered the main research questions. The research has not been published in a journal, but a full report of the study is available on the National Institutes of Health website ( www.nih.gov ). Forty five per cent of the participants were from minority groups in whom type 2 diabetes is disproportionately prevalent, including African Americans, Hispanic Americans, Asian Americans, Pacific Islanders, and American Indians. The trial also recruited other high risk groups, including people aged 60 and above, women with a history of gestational diabetes, and people with a first degree relative with type 2 diabetes. Participants were randomly assigned to one of three groups. One made intensive lifestyle changes, with the aim of reducing weight by 7% through a low fat diet and exercising for 150 minutes a week. A second was treated twice daily with 850 mg metformi Continue reading >>

Exercise And Diabetes

Exercise plays a key role in treating diabetes, particularly in type 2 diabetes (non-insulin dependent diabetes). Type 2 diabetes is becoming increasingly common and appears to be related to the growing number of people who are overweight. Why is weight gain such an issue now? Put simply, if we eat more fuel than our body needs, it's stored as fat. Physical activity burns this energy from food. But compared with 50 years ago, we are pretty inactive: we take cars for journeys of a few hundred yards we sit in trains for hours commuting we spend long periods of the day sat behind desks technology means we spend huge amounts of time watching TV, surfing the Internet, playing computer games, etc, so-called 'couch potatoes'. And for most us, feeding ourselves means a walk along supermarket aisles, not working a plot of land. All this means activity levels have dropped – the result is, as a nation, we're getting larger. How does exercise improve diabetes? Exercise reduces the body's need for insulin by keeping weight down. It also increases the body's sensitivity to insulin, so glucose is used more effectively. Insulin is needed to shift glucose from your blood into your muscles. In the absence of insulin, muscles use fat as an alternative energy source. If this goes on too long, it leads to acidosis – which can be fatal. As long as you have enough insulin in your body, your muscles burn glucose during exercise, naturally reducing your blood sugar level. For all types of diabetes, exercise: lowers blood sugar levels increases the effectiveness of insulin in your body lowers blood pressure lowers levels of bad cholesterol (LDL) and increases good cholesterol (HDL) increases fat loss helps weight loss builds muscle mass reduces stress improves wellbeing improves circulation Continue reading >>

Diet And Exercise Can Reduce Diabetes Risk

Diet and exercise can reduce diabetes risk A meta-analysis summarised by a National Institute for Health Research Signal reviews the impact of lifestyle change and medication in individuals at increased risk of diabetes Citation: Nursing Times (2018) Diet and exercise and reduce diabetes risk. Nursing Times [online]; 114: 4, 38. This is a summary of a Signal produced by the NIHR Dissemination Centre. To read the full Signal report go here Scroll down to read the article or download a print-friendly PDF here Lifestyle changes can reduce the risk of type 2 diabetes by about 40%, according to a meta-analysis summarised by a National Institute for Health Research Signal. The review combines international data from over 40 trials looking at the long-term impact of lifestyle modification and medication. This is a significant issue; around 10% of the total NHS budget is spent managing diabetes and its complications. According to Diabetes UK, incidence in the UK has doubled in the last 20 years; 3.7 million people are now diagnosed with diabetes, and 90% of these have type 2 diabetes. This means six in every 100 UK adults have type 2 diabetes. Long-term the condition can lead to adult-onset blindness, kidney failure, surgical amputation, and an increased risk of cardiovascular disease and death. Previous studies have demonstrated that diet, physical activity and pharmacological interventions can prevent diabetes. However, it is unclear which preventive strategies offer the most sustained benefit. This is relevant as currently in England, around a third of adults are thought to be classed as having pre-diabetes, in which blood sugar is raised but is still below the threshold for diabetes. The meta-analysis identified 53 randomised controlled trials assessing prevention strategi Continue reading >>

Type 2 Diabetes And Exercise

When you have type 2 diabetes, physical activity is an important component of your treatment plan. It’s also important to have a healthy meal plan and maintain your blood glucose level through medications or insulin, if necessary. If you stay fit and active throughout your life, you’ll be able to better control your diabetes and keep your blood glucose level in the correct range. Controlling your blood glucose level is essential to preventing long-term complications, such as nerve pain and kidney disease. Exercise has so many benefits, but the biggest one is that it makes it easier to control your blood glucose (blood sugar) level. People with type 2 diabetes have too much glucose in their blood, either because their body doesn’t produce enough insulin to process it, or because their body doesn’t use insulin properly (insulin resistant). In either case, exercise can reduce the glucose in your blood. Muscles can use glucose without insulin when you’re exercising. In other words, it doesn’t matter if you’re insulin resistant or if you don’t have enough insulin: when you exercise, your muscles get the glucose they need, and in turn, your blood glucose level goes down. If you’re insulin resistant, exercise actually makes your insulin more effective. That is—your insulin resistance goes down when you exercise, and your cells can use the glucose more effectively. Exercise can also help people with type 2 diabetes avoid long-term complications, especially heart problems. People with diabetes are susceptible to developing blocked arteries (arteriosclerosis), which can lead to a heart attack. Exercise helps keep your heart healthy and strong. Plus, exercise helps you maintain good cholesterol—and that helps you avoid arteriosclerosis. Additionally, there ar Continue reading >>

Getting Active And Staying Active

While we all know that being active is good for our health, both physical and emotional, it’s important to be aware that getting active and staying active can help you manage your Type 1 diabetes, Type 2 diabetes or help you reduce your risk of Type 2 diabetes. For example, UK Chief Medical Officers’ Guidelines state that physical activity can reduce your chance of Type 2 diabetes by up to 40 per cent as well as reduce risk of cardiovascular disease, cancer, joint and back pain, depression and dementia. Being active will: help you lose weight or maintain a healthy weight increase the amount of glucose used by the muscles for energy, so it may sometimes lower blood glucose (sugar) levels help the body to use insulin more efficiently – regular activity can help reduce the amount of insulin you have to take improve your diabetes management (particularly Type 2 diabetes) strengthen your bones reduce stress levels and symptoms of depression and anxiety improve your sleep How much activity do we need to do? The good news is all physical activity helps – whether you are a busy parent, teenager, sat at a desk all day or in your retirement years, doing any amount of activity can be beneficial. As well as activity in your daily routine such as getting to work, gardening or doing the housework, if you’re able, try to do some exercise. You can start with something gentle, like walking, and gradually work your way up to 30 minutes a day of moderate intensity exercise, five times a week. Whatever your age, the less time you are sedentary the better, except for time spent sleeping. Department of Health guidelines recommend: Early Years (Under-5s, not yet walking) For children not yet walking physical activity should be encouraged from birth, through floor-based play and wate Continue reading >>

Physical Activity/exercise And Type 2 Diabetes

A consensus statement from the American Diabetes Association For decades, exercise has been considered a cornerstone of diabetes management, along with diet and medication. However, high-quality evidence on the importance of exercise and fitness in diabetes was lacking until recent years. The present document summarizes the most clinically relevant recent advances related to people with type 2 diabetes and the recommendations that follow from these. Our recently published technical review on physical activity/exercise and type 2 diabetes (1) includes greater detail on individual studies, on prevention of diabetes, and on the physiology of exercise. The present statement focuses on type 2 diabetes. Issues primarily germane to type 1 diabetes will be covered in a subsequent technical review and ADA Statement. The levels of evidence used are defined by the ADA in ref. 2. PHYSICAL ACTIVITY AND PREVENTION OF TYPE 2 DIABETES Two randomized trials each found that lifestyle interventions including ∼150 min/week of physical activity and diet-induced weight loss of 5–7% reduced the risk of progression from impaired glucose tolerance (IGT) to type 2 diabetes by 58% (3,4). A cluster-randomized trial found that diet alone, exercise alone, and combined diet and exercise were equally effective in reducting the progression from IGT to diabetes (5). Therefore, there is firm and consistent evidence that programs of increased physical activity and modest weight loss reduce the incidence of type 2 diabetes in individuals with IGT. EFFECTS OF STRUCTURED EXERCISE INTERVENTIONS ON GLYCEMIC CONTROL AND BODY WEIGHT IN TYPE 2 DIABETES Boulé et al. (6) undertook a systematic review and meta-analysis on the effects of structured exercise interventions in clinical trials of ≥8 weeks duration Continue reading >>

The Exercise Diabetes Solution

[sidebar] Studies have shown that exercise can be as effective as some medications when it comes to beating type 2 diabetes. "Even a little activity can help hugely," says Tim Church, MD, PhD, director of preventive medicine research at the Pennington Biomedical Research Center in Baton Rouge, LA. During exercise, glucose gets driven out of the bloodstream and into the muscles for fuel. The more muscle you have, the more excess blood sugar it can store, explains Sheri Colberg-Ochs, PhD, professor of exercise science at Old Dominion University. Plus there's the weight loss that comes with a fitter lifestyle: Dropping pounds improves your insulin response, further lowering glucose levels. While most types of exercise can help, researchers now have a sense of what has the most impact. Here, our proven, three-pronged approach to conquering diabetes. THE PLAN Practice Interval Training How Much? At least once a week for 30 minutes Any type of aerobic activity helps cells sop up sugar, but intervals (alternating high-intensity bursts with low/moderate-intensity recovery) may net the biggest payoff in the least time. One study found that as few as 10 minutes of intense interval training per workout is enough to lower glucose levels by 13% for up to 24 hours in people with type 2 diabetes. In addition, experts say, you should do up to 90 more minutes of moderate activity a week. Make It Work For You: Intervals don't have to entail all-out sprints to do your blood sugar good. Just challenge yourself for a minute or two. It can be as simple as powering up your walking speed for a block. "Picking up the pace even briefly can help with blood sugar control," says Dr. Colberg-Ochs. SPEED YOUR RESULTS The beauty of interval training is that you can do it with virtually any type of aer Continue reading >>

Physical Activity & Diabetes

Regular physical activity is one of the most important things you can do to manage and live well with your diabetes. Regular exercise also has special advantages if you have type 2 diabetes. It can also help prevent or delay type 2 diabetes from developing. Regular physical activity improves your body’s sensitivity to insulin and helps manage your blood glucose (sugar) levels. What is physical activity? Physical activity is any form of movement that causes your body to burn calories. This can be as simple as walking, gardening, cleaning and many other activities you may already do. During a physical activity, active muscles use up glucose as a source of energy. Regular physical activity helps to prevent glucose from building up in your blood. Many people do not get enough physical activity to be healthy in today’s society. Technology and modern living have removed many regular forms of physical activity from our daily lives. Cars replace walking and biking. Elevators and escalators replace stairs. Dishwashers replace doing dishes by hand. Computers replace manual labour. Snow blowers and ride-on lawn mowers replace physical yard work. TV and computer games replace fun physical activities for both children and adults. Because of modern living, it is important to think about being physically active each day. Adding more physical activity to your day is one of the most important things you can do to help manage your diabetes and improve your health. Did you know? Low physical fitness is as strong a risk factor for mortality as smoking. Fitness level is one of the strongest predictors of all-cause mortality in people with diabetes. Physical activity can be as powerful as glucose-lowering medication… with fewer side effects. Regular physical activity, in conjunction wi Continue reading >>

This One Thing Is The Highest Risk For Diabetes

Regular exercise plays an important role in the daily maintenance of your blood sugar levels Reducing your daily activity and not exercising, even just for a few days, causes changes in your body that are associated with diabetes Exercise directly impacts your risk of developing diabetes, with regular exercise acting as a strong preventive mechanism When using exercise therapeutically for diabetes, high-intensity, burst-type exercises such as Peak Fitness are key By Dr. Mercola The latest research out of the University of Missouri should be required reading for the 79 million Americans with pre-diabetes and the 26 million with the full-blown disease. Taken together, this amounts to one in four Americans struggling with diabetes and the vast majority of these cases are type 2. When diagnosed with type 2 diabetes, many believe their fate has been sealed and all they can do now is "control" it. More than 50 percent of type 2 diabetics are also not even aware they have diabetes, while millions of others are living in a state of insulin resistance (pre-diabetes) that could progress into diabetes at any time. If someone told you there was a "magic" trick you could do that would almost instantly improve the way your body regulates blood sugar, and also reduce the spikes in blood sugar that occur after a meal (elevations in these spikes, known as postprandial glucose, or PPG, are associated with type 2 diabetes, heart disease, and death), would you do it? Well there is. It's called exercise. And now that you know what it is, the next step is up to you ... Want to Prevent or Reverse Diabetes? Exercise! The amazing thing about exercise is that it exerts its effects very quickly. Sure, you will definitely reap long-term benefits, and exercise is well known to impact chronic diseas Continue reading >>