Post # 1
I noticed when we were talking about hypoglycemia some mentioned family members with diabetes. It is very common.
If you have family members, to decrease your risk (prevent or at least delay), last month they made exercise recommendations (again). This would also apply if you have “prediabetes” and if you already have type 2 DM, it can help with your control.
Here’s what you need to do:
At least 150 minutes of exercise per week with no more than 2 days in a row without exercise (so minumum 3X per week).
This exercise should include both aerobic exercise and resistance training (weights or bands). It might be better if the activity is aerobic and has resistance at the same time but they are not sure. You still do get benefits from the time you are doing resistance training alone and that time counts towards your workout.
-The aerobic exercise should be moderate to vigorous.
-The resistance exercise (which should be 2-3 days per week) should include all major muscle groups. Eventually you should build to 3 sets of 8-10 reps at a weight (or resistance) that you cannot do more than 10 times.
What this does is increase the sensitivity to insulin(for 2-72 hours) (careful if you are on insulin or run hypoglycemic-may need to keep carbs around) and a ton of other good things. In addtion it also promotes glucose entering the muscles via another mechanism separate from insulin.
So those are the exercise recs. The diet recs if you are a “prediabetic” (which they can diagnose without a fasting test now) is to eat healthier and lose at least 5-10% of your body weight.
Post # 3
This sounds like a good plan to follow even if you’re not pre/diabetic
Post # 4
Agreed. The reason they get excited is because they can prove it prevents or at least delays the development of DM2. It also helps with outcomes in those who already have DM2. In reality it is a risk drop of 58% or more for prediabetics.
Here’s the thing. I agree anybody should do that but in the past they had discussed some recs for “prediabetes” but now they are extending it to persons at risk (like those who have family members).
There were already good reasons to exercise (heart, cholesterol, blood pressure, weight) so now here’s one more.
The other important thing is it is not simply the caloric in balances out and keeping a good weight but the exercise itself helps (in addition to the wight loss or even if there is no weight loss). I think the resistance training for women is also important to note. In the past, many women only focused on the aerobic portion.
Post # 5
Do you have any good nutrition plans to recommend for women?
Post # 6
Not really but we have a dietician bee on here (Hillzee) who can probably crank something out. The ADA website has good general recs.
New diets and fads come out all the time but eventually they go back to the basics we all learned were good (for heath…for losing weight, who can keep up? lol).
The one interesting thing I will say for women is if you can get your calcium from food, that is the better way to go. They have found calcium suppliments without Vit D increases the risk of heart attacks. So that is a debate now. There was a study before where they looked at women taking calcium with D and that seemed to be fine but now calcium pills without D…increased heart attacks. More studies need to occur.
The resistance training helps with skeletal muscle mass. That is important for women. It will help when you get older.
Getting your bones strong now is the way to go. It is the mass you develop while you are young that helps you later in life.
Post # 7
I’m still trying to motivate myself to exercise and my mother has diabetes…lol
The cool thing about exercise that we often forget is that it is not just what happens when you exercise but the benefits go on between sessions (insulin sensitivity, possibly basal metabolic rate, etc).
They just need to come up with more fun ways. Kids can just go out and play sports. As an adult, you’d have to gather friends…lol With all our technology, they need to come up with more games, more fun stuff, more interactive ways to exercise that doesn’t make it a chore. That X-box kinnect sounds cool but i’m a PS3 person. lol