What's the Best Exercise For Type 2 Diabetics?

From Cindy Riley 2008-05-14 10:07:28 -0500 50 Comments

VA new randomized control trial found that both aerobic exercise—such as jogging, cycling or walking—and resistance exercise—such as weight lifting—improved glycemic/blood sugar control in people with type 2 diabetes. However, the best results were received when patients combined the workouts. Each participant in the study, published in the journal, "Annals of Internal Medicine," was evaluated on the changes in A1c value, a number that reflects blood sugar concentrations. A drop of 1 percent in this value is associated with a 15 to 20 percent drop in risk of heart attack or stroke and a 25-40 percent drop for risk of diabetes related eye disease or kidney disease.

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49 replies

mmccance
mmccance 2012-09-22 10:42:25 -0500 Report

I've had similar experience — eat right, exercise, get good A1C drop — but no weight loss. My belief from my personal experience is that the A1C will drop the most from eating only meat and vegetables with an occasional (once or twice a week) carb item. Doing all of that still did not help me to lose weight, though. I am not on medication of any kind so I can try a few more "outlandish" things than someone who is on medication. I don't recommend what I am about to suggest to someone who is on mediation. The thing that has finally started to work for me is fasting two times a week for 24 hours each — not on consecutive days. I learned about it from a book called "Eat Stop Eat" written by Brad Pilon. You can find it on the web by searching for the name. He has done a lot of research on the subject of fasting and I was surprised to find out that my body and my mind respond very well to this approach. Since I use his method of eating two meals in the first day, then fasting for the next 24 hours in a row (which includes sleeping time) and then starting to eat again at the same time I stopped eating the day before, I never really go a whole day without eating. For example: Stop eating at 4:30 the first day and start eating again at 4:30 the next day. I believe this suggestion may be alarming to some people, but if your situation calls for it and you think it might work for you, perhaps it will be the thing that budges the weight loss down. Good luck in your search for the answer and God bless you.

'Second Chance'
'Second Chance' 2011-12-15 21:37:04 -0600 Report

Very encouraging to know, video was very interesting!!! It has encouraged me to continue to walk and renew my gym membership!!! Thank you!!

tissarose
tissarose 2011-12-13 17:34:48 -0600 Report

Good to know! I am prediabetic but I will take all the info I can and try to put it to good use!!

Jameel
Jameel 2011-12-13 10:05:40 -0600 Report

Watch (baba ram deve ) video at YouTube are Indian tv channels I hope he showing best exercise that's really work thanks if you don't find vido e mail me I can help you to find it otherwise send it to you thanks jaydanish @ yahoo

Caroltoo
Caroltoo 2011-12-12 15:56:12 -0600 Report

A plateau, perhaps. I hit them from time to time and have had them last for several months…thankfully not to often, but occasionally. My previous doctor used to repeat the "diet and exercise refrain" until I would want to not go back cause it wasn't working for me. Eventually, I tweaked my diet (meaning all the foods I eat as opposed to his narrow definition of 1200 calories) in a way that worked for me. Keep on exercise and trying new food combinations. Eventually, you will find it, if you don't give up first. It is frustrating.

chuckk7777
chuckk7777 2011-12-12 13:52:26 -0600 Report

Caroltoo, I'm not seeing much change in my shape either. I'm already on a very low carb diet. I had tried the Atkins diet in the past before I was diabetic, and I did not lose any weight so the low carb thing doesn't seem to help my weight. Thanks for your suggestions.

Caroltoo
Caroltoo 2011-12-12 12:58:44 -0600 Report

Chuck, are you seeing a change in body type/shape like more muscle where there used to be flab? If you have been very sedentary, the first few months sometimes don't show weight loss because you are having muscle increase and muscle weighs more than non-muscle. A check in with a trainer might be in order. Another thing I've noticed is when my BG is up (and the 3 month A1c is also up), I don't usually lose weight. When my BG begins to drop, I begin to lose. Might recheck the diet and reduce the carbs for a while and see if that combination brings down the A1c and BG. Good luck! It's a lot of trial and error for most of us until we find what actually works for us specifically. Carol

chuckk7777
chuckk7777 2011-12-12 11:21:13 -0600 Report

I have been exercising regularly for several months now. I have not lost any weight, and my A1C has not changed. I do 40 minutes of vigorous aerobics 3 or 4 times a week plus resistance exercise using machines at the gym.

Hilarie73
Hilarie73 2011-10-01 13:37:18 -0500 Report

The difference between you improving your health and decreasing you A1C and you not being sucessful is simple… Only you have the choice to be active or not to improve your health! No excuses should be your motto. I know exercise can be hard to fit in or difficult to find some sort of exercise that is right for you. I have personally lost 105 lbs and took my A1C from 7.7 down to 6 in less than a year! The choice to walk for just 30 minutes a day is a small step but if you do just this it will help you. If it is too hot or cold walk a shopping store or mall. If you really just focus on "I am doing this for me because I need this".

Sha999
Sha999 2011-10-01 08:20:59 -0500 Report

I have been able to move my A1c from 8.6 to 7.7 by simply walking at a moderate pace for 40 minutes each day. Having not done any intense physical workout in 40 years, I found that when I started with the gym I ended up with a lot of injuries (muscle, ligament sprains) that required me to break my routine. Walking every single day (even in light rain) seems to be working for me. I think the regular routine also helps to keep my eating in line.

Shellie46
Shellie46 2011-10-01 08:08:34 -0500 Report

how can I fit in exercise? I work 12 hour days 3-4 days a week. I have a family to take care of. I'm also having problems with shortness of breath whenever I do anything. It's depressing. I also feel to fat to exercise.

pinder
pinder 2011-04-28 13:51:55 -0500 Report

The need for exercise cannot be overstated, but due to various factors we are not all able to go to a gym to meet our exercise needs. For some it is a matter of cost. If a gym is not a factor due to cost. There are alternitives. Groceries carrying, cans and juice containers have weight, walk if possible, ride a bike. I am one of the lucky one i can afford a gym and sessions with a personal trainer. That will not always be the case so I am being proactive and having the trainer help me come up wiht inexpensive or no cost ways to achieve the excerise I need.


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