The American Diabetes Association (ADA) recently released exercise guidelines for managing type 2 diabetes.
If you have impaired glucose tolerance, aim for at least 150 minutes—two and a half hours—of moderate to vigorous physical activity per week.
If your goal is glycemic control, weight maintenance, and reduced risk of cardiovascular disease, maintain 150 minutes/week of moderate-intensity aerobic activity at 50 to 70 percent of your maximum heart rate.* Or include at least 90 minutes/week of vigorous activity at 70 percent of your maximum heart rate.
Know Your Glycemic Response
The effect of a single lesson of aerobic exercise on insulin sensitivity lasts 24 to 72 hours. So don't go more than two consecutive days without physical activity. The ADA advises: If you take insulin or secretagogues (amino acids that stimulate the endocrine system to increase hormonal secretions) check your blood glucose before, immediately after, and again several hours after your workout until you know your glycemic response to exercise.
*To figure your target heart rate: Subtract your age from 220. Multiply your answer by your selected maximum heart rate percentage. Your target heart rate should fall between 80 and 112 beats per minute during exercise. To find your heart rate during exercise: Take your pulse for 10 seconds and multiply by six.
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