Type 2 Diabetes and Exercise: Can A Short, Daily Workout Make a Difference?
The scientifically-proven 7-minute workout has been shown to have impressive benefits but can it be helpful for people with type 2 diabetes?
Thinking about trying the popular 7-minute workout? This series of high-intensity exercises performed in succession with short periods of rest in between has been shown to produce impressive benefits when performed 6 days per week. These benefits include reduced body mass index (BMI), improved oxygen uptake, smaller hip and waist circumference and improved sensitivity to insulin. 1
The workout includes 9 to 12 exercises that use the body’s big muscles at a high-intensity pace. Exercises are done at the rate of 15 to 20 repetitions per 30-second interval, with a rest period of fewer than 15 seconds between exercises to maximize metabolic impact. Below, personal trainer Katie Teasdale (who also has type 1 diabetes) demonstrates how to complete each exercise within the 7-minute workout whilst maintaining proper form and technique:
Research has shown that even a very short workout can achieve a reduction in waist circumference and can be a “great solution for people to get started and plan on continuing exercising.”2
All of which sounds great but what about people with type 2 diabetes?
While physical exercise is vital in the prevention and management of diabetes3, the intensity of the workout may initially prove daunting for some. What's more, people with type 2 diabetes may need longer resistance and additional aerobic training than can be achieved from a 7-minute session, says Nicholas Beltz, PhD, assistant professor of sports phys Continue reading