Type 2 Diabetics Should Get Up From Desk Every Half Hour: ADA

Posted: Oct 26 2016, 9:03am CDT | by , in News | Latest Science News

 

Type 2 Diabetics Should Get Up From Desk Every Half Hour: ADA
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  • New Guidelines regarding Physical Exercise for Diabetics issued by ADA
 

Certain new guidelines regarding physical exercise for diabetics were issued recently by ADA. Someone with type 2 diabetes should get up from desk for three or more minutes of light physical activity for every half hour.

The American Diabetes Association (ADA) made an announcement recently concerning regular moderate exercise that would help alleviate the symptoms of diabetes. The goal was the eradication of a sedentary lifestyle.

The guidelines included three or more minutes of activity such as walking, leg extensions or overhead arm stretches every thirty minutes or so during the day. This step would break the monotony of hours upon hours of sitting all day long. 

Improvements in blood sugar were likely thanks to this strategy. Those with type 2 diabetes were the ones most likely to benefit from this arrangement. This is a change from the previous recommendations.

The erstwhile advice was to engage in light exercise every hour and a half. ADA does not only cover type 2 diabetes though. It also deals with type 1 diabetes in its repertoire.

Behavior that is sedentary mostly involves sitting on the sofa and watching TV for long periods of time. Also remaining hunched over a computer is another risk factor.

The latest recommendations seem to work better than any erstwhile advice though. Getting up and walking or moving about every 30 minutes is the ideal way to get the blood flowing and use up some of the blood sugar in the intermittent activity. 

The list of activities that could be engaged in include: leg lifts or extensions, overhead arm stretches, desk chair swivels, torso twists, side lunges and last but not least walking in place. These activities improve blood sugar and other health markers in those who have diabetes or are obese to begin with.

"These updated guidelines are intended to ensure everyone continues to physically move around throughout the day—at least every 30 minutes—to improve blood glucose management," said lead author Sheri R. Colberg-Ochs, PhD, FACSM, consultant/director of physical fitness for the American Diabetes Association.

"This movement should be in addition to regular exercise, as it is highly recommended for people with diabetes to be active. Since incorporating more daily physical activity can mean different things to different people with diabetes, these guidelines offer excellent suggestions on what to do, why to do it and how to do it safely."

To continue to move intermittently throughout the day is also a more feasible plan than engaging in strenuous activity for an hour or two everyday. That could turn out to be something which is hard to follow in the long term. 

Patients with diabetes can engage in these activities in a manner where they are following specific exercises, for certain short periods of time and with regard to safety.

Nobody is saying that you join a gym and become a bodybuilder in the process. The ultimate goal of the whole arrangement is to be more active and live a vibrant life instead of remaining in a vegetative state.

This is the first time that ADA had made the recommendations in such an explicit manner. The exercises are meant to be both aerobic and anaerobic to benefit both systems of the body.

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<a href="/latest_stories/all/all/20" rel="author">Sumayah Aamir</a>
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