It has been advocated that exercise can be a major factor in controlling type 2 diabetes. Doctors urge their type 2 patients to exercise, the question is what is the best type of exercise and how much exercise should a patient do?
A study published in the September 18 issue of the Annals of Internal Medicine shows that a combination of weight training and aerobic training is significantly better for controlling blood sugar than either type of exercise alone.
The study by researchers at the University of Ottawa and the University involved 251 participants between the ages of 39 – 70. None of these patients practiced regular exercise. They were randomised into one of four groups
1. No Exercise
2. Resistance Training
3. Aerobic Exercise
4. Combination of both resistance training and aerobic exercise.
The study ran for 22 weeks. The resistance training group spent 45 min three times a week on weight machines, the aerobic group spent 45 min on a treadmill. The group doing resistance training and aerobic exercise spent twice as long in the gym. The exercise was considered vigorous for the weight and age of the participants.
Overall there were significant reductions in A1C levels in all exercise groups.
The resistance training groups had a reduction of .38%
The aerobic group had a reduction of .51%
The group practising both forms of exercise had significantly better results. The A1C levels dropped an additional .59% over the resistance training group and an additional .46% over the aerobic training group.
Compared to the no exercise group, the group practicing both types of exercise had a reduction in A1C levels of almost 1%
Although 1% does not sound like much it translates to some impressive statistical improvements.
1.15% – 20% decrease in heart attack and stroke risk.
2.25% – 40% lower risk of diabetes and related eye and kidney disease.
Across all three exercise groups the data suggests that working out could improve cholesterol and triglyceride levels as well as a reduction in blood pressure. There was no difference found in these statistics across all three exercise groups.
It was also shown that exercising led to modest reduction in weight and belly fat event though the participants were put on a diet designed to maintain weight.
Interestingly, CT scans showed that exercise could improve muscle structure and function.
Click here to view the published study in the September 18, 2007, Annals of Internal Medicine.
Click this link to view a suggested exercise plan.
