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Type II diabetes: Exercise in the front line of defense – Expert instructions
[/fusion_title][fusion_text] Type II diabetes is a scourge on the modern world. An estimated 463 million people worldwide suffer from it (a proportion of 1 in 11 adults), with the future outlook for the disease looking particularly bleak. At the forefront of the defense against diabetes are lifestyle changes: daily exercise and healthy eating habits. Numerous studies have highlighted the multiple beneficial effects of exercise on many metabolic functions of the body, which aim to both prevent and slow down the progression of the disease.
PERSONAL TRAINING CERTIFICATION
HEALTH EXERCISE SPECIALIST
Regular exercise has been shown to help maintain a healthy weight and improve body composition by maintaining or increasing muscle mass, while reducing adipose tissue and especially visceral fat, which is negatively associated with cardiovascular and metabolic diseases. This is stated by Giannis Arnaoutis, MSc, PhD Scientific Manager of the Ergometric-Nutritional Center, BIOMETRICS Group. In particular, aerobic exercise (eg activities such as walking, running, cycling, swimming, dancing, a sport, etc.) increases insulin sensitivity (even for several hours after its completion), the number of mitochondria, glycolytic and oxidative enzymes, reduces glycosylated hemoglobin, improves overall pulmonary and cardiovascular function, and has a positive effect on the lipid profile. Resistance training or body weight exercises (eg plank, abdominals, back, bends, pulls, projections, deep seats, etc.) focus on improving lean body mass, increasing muscle strength and bone density, as well as better overall glycemic control throughout the day. Finally, exercises that enhance flexibility and balance bring additional benefits to diabetics, especially in older ages. Stretching and exercises that allow movement across the joint, balance-enhancing exercises to prevent falls and fractures, and activities such as yoga and tai-chi, appear to help reduce the symptoms of neuropathy and in the overall improvement of patients’ standard of living. The general recommendation for physical activity is 150 minutes per week with parallel dietary interventions, with the aim of reducing body weight by 5-7% in order to prevent or delay the progression of type II diabetes. The following table presents the recommendations for exercise according to the instructions of the Central Health Council: SUGGESTED FREQUENCY, DURATION AND EXERCISE INTENSITY FOR TYPE II DIABETES PATIENTS
| TYPE | AEROBIC EXERCISE | RESISTANCE TRAINING | BALANCE FLEXIBILITY AND EXERCISES |
| FREQUENCY | 3-7 days /week | Every two days /week | >2-3 days/week |
| DURATION | 150’ /week – moderate to high intensity training | 8-10 exercises, 1-3 sets of 10-15 reps, moderate exertion /set | Static stretch for 10-30’’ / 2-4 reps on every exercise |
| INTENSITY | 40 – 70% HRM | Moderate to high | Stretch to the point of mild discomfort |
In conclusion, limiting the sedentary activities and adopting daily physical activity (move more – sit less), seem to be the two “golden” rules for the health of patients or people at high risk of type 2 diabetes. , confirming the rule that “exercise is medicine”.
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