Diabetes is a disease that affects 25.8 million Americans according to the American Diabetes Association. This is over 8% of the total population in the United States! There are two types of diabetes, which I will not go into great detail to describe, but very basically Type I is often referred to as juvenile diabetes, which Type II is Adult Onset type, that is often a result of poor diet, sedentary living and obesity. Health care practitioners and exercise scientist have long promoted physical activity to help with symptoms of diabetes, but more and more research today offers proof that exercise can not only help with symptom management, but also in preventing development of the disease all together (Type II).
For those with diabetes, exercise helps in two ways. Number 1 exercise helps with controlling weight and number 2, exercise helps to lower blood sugar levels and promotes more stable blood sugar levels. While most doctors suggest cardiovascular workouts (as it increases breathing rates and strengthens the heart) more research is promoting weight and resistance training. In fact, one study I looked into found that weight training alone may reduce the risk of developing diabetes.
Even low intensity physical activities have a positive effect on diabetes management, including such activities as walking, biking, gardening and housework. One concern that many diabetics have is the nerve damage that they might have experienced in their legs and feet. If this is the case, I recommend that these folks look into water exercise as a very low impact form of exercise. Also they should consider some weight training exercises that focus on the upper body if possible. Even a small amount of weekly weight training appears to have substantial benefits in terms of lowering the risk of developing diabetes. An independent study found that men who lifted weight for just up to 59 minutes a week lowered their risk of diabetes by 12%.
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