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The American Diabetes Association
The American Diabetes
Association (ADA) has updated its exercise recommendations for people
with Type 2 diabetes. Based on a thorough review of exercise research
to date, the ADA now recommends varying amounts of physical activity,
depending on the person's health goals.
To improve control of blood
glucose, maintain a healthy weight, and lower the risk of heart
disease, most people with Type 2 diabetes should accumulate 150 minutes
of moderate-intensity physical activity each week. Moderate-intensity
physical activity is that which raises your heart rate but doesn't
leave you out of breath; brisk walking, bicycling, dancing, and
swimming are examples. Alternatively, you can aim for 90 minutes a week
of more vigorous activity, such as jogging or high-impact aerobics.
However intense the activity, you should engage in physical activity on
at least three days of the week, and you shouldn't go more than two
days in a row without getting any exercise.
People for whom preventing
heart disease is a particular concern may benefit from getting at least
four hours of moderate- to vigorous-intensity physical activity a week.
For people trying to lose 30 pounds or more and keep it off, the ADA
says that increasing the goal to seven hours a week may help.
In addition to aerobic
physical activity, the ADA recommends that most people with Type 2
diabetes do resistance exercise, such as weight training, three times a
week. People who are new to exercising with weights should get
instruction so that they don't injure themselves by using them
incorrectly.
The ADA cautions that
not all types of exercise are for everyone. For example, people with
heart problems may need to avoid vigorous aerobic exercise, and people
with peripheral neuropathy may need to avoid weight-bearing activities.
You should talk to your doctor before beginning an exercise program,
particularly if you have a complication of diabetes, have been inactive
for a while, or are planning to do anything more vigorous than brisk
walking.
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