Increasing Physical Activity for Those with Type 2 Diabetes

Individuals with type 2 diabetes spend a lot of their time sitting and typically do not meet the recommendations for physical activity. Additionally, research has found that they often struggle with sustaining physical activity over time. Recently, researchers highlighted the importance of increasing physical activity and noted that receiving behavioral counseling specialized to exercise can make a significant difference. They found that those who received regular counseling from an exercise specialist improved their health habits. The counseling centered around teaching individuals how to move more and sit less. Compared to those who only received advice from a physician once a year, these individuals saw improved health outcomes.

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Research has continued to support the finding that prolonged sitting time can have a negative effect on our health and increase the risk of mortality. These findings suggest that starting small and reducing sedentary time can be an effective way of incorporating physical activity. The exercise specialists in the study worked to promote physical activity in two steps. First, they worked on decreasing sedentary time by substituting it with a wide range of light-intensity physical activity. Second, they incorporated more purposeful moderate- to vigorous-intensity physical activity. Over the course of three years, they were able to increase their weekly physical activity, engage in more physical activity per day, and spend less time sedentary per day.

The results of the current study can have important implications for those with type 2 diabetes. They suggest that it can be difficult to increase physical activity on your own, with only the recommendation of a physician. Those who were most successful at increasing their physical activity and improving their health engaged in regular meetings with an exercise specialist. The Healthy Lifestyle Center can help by providing an exercise specialist who is willing to meet with you to help increase physical activity and reduce sedentary time. Additionally, we can help by providing support for adhering to living a healthier life.

By Matt Lewandowski

Sources: ‘Move More, Sit Less’ Counseling Can Change Habits in Diabetes. Marlene Busko– Medscape– March 5, 2019.; Balducci, S., D’Errico, V., Haxhi, J., et al. (2019).  Effect of a behavioral intervention strategy on sustained change in physical activity and sedentary behavior in patients with type 2 diabetes.  Journal of American Medical Association, 321(9), 880-890.

Reduced Sitting Time May Help Improve Blood Pressure and Glucose

Americans spend more than 50% of their waking day sitting.  This can be especially prevalent in a work environment, particularly those with desk jobs.  Research has supported the finding that prolonged sitting is a risk factor for both all-cause and cardiovascular mortality.  Additionally, sitting has been found to be associated with high blood pressure, impaired glucose tolerance, and an increased risk for type 2 diabetes.

The four groups compared in the study.

The four groups compared in the study.

Recently, researchers looked to test the effects of various physical activity interventions aimed at reducing sitting time and improving health outcomes.  The four groups examined in their study include: 1) SIT – 9 hours of prolonged sitting, 2) 30-min MOD – 30 minutes of moderate-intensity walking performed mid-day, 3) 2-min MOD – 21 x 2 minute bouts of moderate-intensity walking performed every 20 minutes (42 minutes total), and 4) 2-min VIG – 8 x 2 minute bouts of vigorous-intensity walking performed once every hour.  Participants included both men and women classified as overweight/obese who were physically inactive. 

They found that both moderate-intensity and vigorous-intensity walking performed in 2 minute bouts had a significant effect on reducing blood glucose.  The group that showed the greatest results with both reduced blood glucose and reduced systolic blood pressure was the group that walked for 30 minutes mid-day.  Overall, the researchers conclude that in order to see improved health outcomes, we should reduce sitting time throughout the day.  While walking for 30 minutes over a lunch period can provide beneficial results, adding 2 minute breaks of walking every hours can help improve health outcomes.  The Healthy Lifestyle Center can help by providing consultations specific to exercise and goal setting.  We can help assist with providing support for reducing sitting time and living a healthier life.

By Matt Lewandowski


Sources:  Bhammar, D., Sawyer, B., Tucker, N., & Gaesser, G. (2017).  Breaks in sitting time:  Effects on continuously monitored glucose and blood pressure.  Medicine and Science in Sports and Exercise, 49(10), 2119-2130.