If you have diabetes—type 1, type 2, gestational, or prediabetes—getting up from your couch or desk chair for some light-intensity physical activity can help you manage your blood sugar.
Within updated guidelines for regular physical exercise that for the first time address people with all types of diabetes, the American Diabetes Association (ADA) recommends that patients reduce sedentary time (awake time that involves prolonged sitting) by engaging in three or more minutes of light-intensity physical activity every half hour. These activities are easy and can even be performed near job stations.
Examples suggested by the ADA include:
- Leg lifts or extensions
- Overhead arm stretches
- Desk chair swivels
- Torso twists
- Side lunges
- Walking in place
“Even simple motions help patients improve cardiovascular health, enhance blood glucose management, and reduce insulin sensitivity,” says board-certified endocrinologist Kenneth Ordene, MD, chairman of endocrinology and medical director of the Novo Nordisk Diabetes Center at CentraState. “People who do not have diabetes also benefit from getting up every 30 minutes to take a three-minute physical fitness break. These activities have the added benefits of increasing metabolic rate, reducing joint stiffness, and improving muscle tone.”
The ADA’s guidelines are based on the latest diabetes research and the expertise of leaders in the fields of diabetes and exercise physiology throughout the U.S., Canada, and Australia. The guidelines add that these light-intensity activities should be completed in addition to regular exercise of at least 30 minutes each day, which may include walking, resistance training, aerobic exercise, or balance training.
Learn more about CentraState’s diabetes services by calling 866-CENTRA7 (866-236-8727).