Exercise as Medicine: Part 3

jacky

Exercise as Medicine: Part 3

On Feb 15, 2011

[media id="PRD__4cc8695838b219_78338122" title="Woman Working Out with Resistance Band"] Diabetes Prevention and Treatment
Did you know the World’s fastest growing disease is Type-2 Diabetes?  While the number of individuals developing this disease is climbing at a rapid pace, the good news is that in the majority of cases it is completely preventable! Yes, research has shown that regular exercise and a healthy diet can decrease the development, severity, and mortality of Type-2 Diabetes – even better than drugs!
For example, a three-year study demonstrated that working out for as little as 30 minutes five days a week reduces the risk of developing Type-2 Diabetes by almost 60% - twice as much as the drug Metformin. Another study involving over 70,000 women during an eight-year period found that vigorous physical activity reduced the risk of Type-2 Diabetes by almost 50%.
Your health is in your hands! If you’re already at risk for developing Type-2 Diabetes or you want to minimize your risk factors for this life-changing and potentially debilitating disease here’s what I would suggest to get you heading in the right direction:
Perform strength training exercise 2-3 days per week consisting of functional movements that use your whole body. For example, a Squat to Row with 2-Arms using exercise tubing is a great whole-body functional exercise to add to your routine. Also, perform cardio exercise – such as walking – 2-3 times per week for at least 30 minutes. Lastly, make sure to get your 10,000 steps in daily – this will likely result in at least 15 minutes of physical activity each day.
References:
1. Knowler WC, Barrett-Connor E, Fowler SE, et al. Reduction in the incidence of type 2 diabetes with lifestyle intervention. N Engl J Med. 2002 Feb 7; 346(6):393-403.
2. Hu FB, Sigal RJ, Rich-Edwards JW, et al. Walking compared with vigorous physical activity and risk of type 2 diabetes in women: a prospective study. JAMA. 1999; 282:1433-9.
3. Jonker JT, De Laet C, Franco OH, Peeters A, Mackenbach J, Nusselder WJ. Physical activity and life expectancy with and without diabetes: life table analysis of the Framingham Heart Study. Diabetes Care. 2006 Jan; 29(1):38-43.
4. Manson JE, Nathan DM, Krolewski AS, Stampfer MJ, Willett WC, Hennekens CH. A prospective study of exercise and incidence of diabetes among US male physicians. JAMA. 1992 Jul 1; 268(1):63-7.
5. Gregg EW, Gerzoff RB, Caspersen CJ, Williamson DF, Narayan KM. Relationship of walking to mortality among US adults with diabetes. Arch Intern Med. 2003 Jun 23; 163(12):1440-7.
6. Zhang C, Solomon CG, Manson JE, Hu FB. A prospective study of pregravid physical activity and sedentary behaviors relation to the risk for gestational diabetes mellitus. Arch Intern Med. 2006 Mar 13;166(5):543-8.



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