Conventional wisdom says that walking is the best exercise for a diabetic, and that ideally you should walk 10,000 steps (roughly 5 miles) every day. “Present truth” (aka recent studies) tells us that high-intensity interval training (HIIT) may be more effective for diabetics, and it can be combined with daily walking.
Several years ago, I went to Curves (see link below), a gym especially for women, which is known for its 30-minute interval-training circuit, incorporating 30 seconds of high-intensity workout, alternating with 30 seconds of low-intensity “recovery.” I was successful in losing weight, but it was extremely hard because I was still eating a high-carb diet. Unfortunately, my work schedule became too tight and the local Curves reduced their hours, so it was no longer possible for me to keep going. Now that I have a flexible work schedule and more time, I cannot afford a Curves membership again.
What is the best exercise for you to improve or prevent diabetes? The answer: any exercise you enjoy enough to do every single day! I once asked my doctor if I needed to exercise every day. Her response: “Are you a diabetic every day?”
References: Exercise [PDF]
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8 Reasons Why You Should Go For A Walk
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11 Exercise Tips for Type 2 Diabetes
15 Exercise Tips for People With Type 2 Diabetes
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Blood Glucose Control and Exercise
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Continuous vs interval training on glycemic control and macro- and microvascular reactivity in type 2 diabetic patients.
The interval training program appears to confer greater improvements than the continuous training program.
Curves International, Inc. is the largest chain of fitness centers for women in the world. We are famous for our 30-minute circuit that works every major muscle group with strength training, cardio and stretching and always has a coach to help members with proper form, answer questions, and offer encouragement.
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Benefits of exercise, how much exercise is needed.
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Postprandial walking is better for lowering the glycemic effect of dinner than pre-dinner exercise in type 2 diabetic individuals.
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The Effects of Free-Living Interval-Walking Training on Glycemic Control, Body Composition, and Physical Fitness in Type 2 Diabetic Patients
Continuous walking offsets the deterioration in glycemia seen in the control group, and interval walking is superior to energy expenditure–matched continuous walking for improving physical fitness, body composition, and glycemic control.
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Why interval walking training is better than continuous walking training
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