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A whopping 30 million North Americans have been diagnosed with Type 2 diabetes — and more than 84 million more have higher than normal blood glucose levels (called prediabetes) and are at risk for developing the disease. Obesity is the leading risk factor for developing Type 2 diabetes.
The rising rates of Type 2 diabetes also mean increased potential for developing serious health complications ranging from heart disease and stroke to vision loss and premature death. Exercise could be the antidote.
THE IMPACT OF EXERCISE ON TYPE 2 DIABETES
Several studies have found exercise can prevent or delay the onset of Type 2 diabetes; some research has shown a 58% risk reduction among high-risk populations. While much of the research has looked at the impact of moderate-to high-intensity cardiovascular exercise, a new study published in Mayo Clinic Proceedings examined the potential impact of strength training on Type 2 diabetes risk. The data showed building muscle strength was associated with a 32% lowered risk of developing Type 2 diabetes.
Study co-author Yuehan Wang, PhD, notes resistance training may help improve glucose levels by increasing lean body mass and reducing waist circumference, which is associated with insulin resistance — and achieving results doesn’t require lifting heavy weights or spending countless hours in the gym.
“Our study showed that very high levels of resistance training may not be necessary to obtain considerable health benefits on preventing Type 2 diabetes,” Wang says. “Small and simple resistance exercises like squats and planks can benefit your health even if you don’t lose any weight.”
Think twice before abandoning the treadmill or elliptical trainer for the weight room, advises Eric Shiroma, ScD, staff scientist at the National Institute on Aging.
As part of a 2018 study, Shiroma and his colleagues followed more than 35,000 healthy women for 14 years and found women who incorporated strength training into their workouts experienced a 30% lowered risk of Type 2 diabetes but women who also participated in cardiovascular activities experienced additional risk reduction.
“When comparing the same amount of time in all cardio, strength [training] or a combination, the combination had the most Type 2 diabetes risk reduction,” Shiroma explains.
THE BOTTOM LINE
Researchers are still unclear about which type of exercise could have the biggest impact on reducing your risk. Wang suggests erring on the side of caution and following a workout regimen that blends both pumping iron and heart-pumping cardio, explaining, “Both strength training and cardiovascular aerobic training are important for the prevention of Type 2 diabetes.”
by Jodi Helmer
Staying fit is a super power, wellness-wise. Exercise can improve your energy levels, sleep quality, body composition, and overall health. While these perks are great, hectic lives can make sticking with an exercise program tricky. Simple shifts in your behaviors can help minimize these barriers, making reaching and maintaining your fitness goals almost as easy as pushing play.
Set reasonable goals. Start with activities that seem attainable and reasonably challenging, then set a goal to engage in that activity at least a few times per week. Most wellness perks, according to the 2008 Physical Activity Guidelines for Americans, kick in if you do a minimum of 150 minutes of moderately-intense exercise per week. That’s just over 21 minutes a day.
Schedule it. Prioritize workouts in your calendar like anything else. Schedule routine sessions at times that make the most sense within your lifestyle. Many people find it’s easier to stick to an exercise routine in the morning while others find they have more energy in the afternoons. But neither is ideal if the time isn’t convenient for you. Experiment with various options until you find one that works.
Get the gear. Ideally, your workouts won’t require a lot of equipment. Regardless, stock up on whatever you need to get started and choose quality gear, especially when it comes to particularly important items, such as athletic shoes. Wearing colors and textures you enjoy may also help keep you motivated to suit up and head out.
Plan ahead. Prepare your gear ahead of time to prevent skipping workouts. If you schedule your workouts for the morning, set your fitness attire out the night before. If you plan to exercise on your way home from work, pack a workout bag in advance and bring it with you.
Buddy up. Most everything is more fun with friends. Use the buddy system for increased workout accountability and enjoyment. If showing up or making time to exercise is your biggest challenge, having someone to be accountable to could be all you need.
Sleep and rest well. Quality sleep makes for effective exercise, and helps ensure that you have the mental gusto to show up. Cultivate a healthy sleep schedule, and stick to routine sleep and waking times as often as you can.
Cut yourself some slack. Aiming for perfection can work against you. If you miss a workout, don’t beat yourself up. Instead, consider it a rest day and get back on it the next day. If you find yourself unable to stick to your goals, reassess. It’s better to work out at a lower intensity or for less time for a while than not at all. If you’re still struggling, seek guidance from a qualified sports trainer or one of the Beachbody experts. Doing so doesn’t show weakness, but strength.
By August McLaughlin @ Beachbody.com
Being injured is about more than just being in pain.
It can set your training back – wipe out any progress you’ve made.
It can even keep you from competing at all.
As a fellow active middle aged adult, I know how much you love what you do. It’s so frustrating to be injured in the first place. Not to mention distressing to think you might not be able to work out or simply perform all of your daily activities.
If you’re hurting now, the key to getting back to 100% mobility as quickly as possible is to receive the right diagnosis – the right treatment plan – right from the start!
My name is Dr. Phil McAllister and I am a licensed Chiropractor with a special interest in Functional Mechanics and Neurology. I’m very passionate about the treatment of sports injuries, pain management, and injury prevention.
Through my unique blend of specialties culminating in an individualized Treatment Regime, unique to your needs, that has helped so many, including athletes of all levels with injury recovery and in performance enhancement.
It is my privilege to be the Clinical Director at Forward Health, and over my decades in practice have been a member of medical teams with various International, National and Provincial Sports Venues since 1994, as well as hosting Living Healthy – Guelph – Rogers TV with Dr. Phil McAllister.
While Chiropractors are generally trained to treat back and neck problems, a Doctor who is further trained in the field of Functional mechanics and neurology has extensive post-graduate training on treating the whole body and all functional issues.
Over the last 21 years, I’ve seen and treated just about every sports injury you can imagine, giving me a wealth of personal experience to draw on,
What this means is I can offer you…
– More accurate diagnosis
– More accurate functional Chiropractic restoration techniques
– Shorter treatment plans
Your initial consultation will include a thorough functional examination. We’ll discuss the type of training you do, the intensity, your routines, diet – anything that can affect your performance.
Yes, this takes more time… but I’ve found it’s always time well spent. The goal is not just to reduce the pain for now — you don’t want the problem to come back as soon as you stop treatments — You want a long-term solution.
After all, you don’t want the problem to come back as soon as you return to your daily routine or sports activity!
That’s why we’ll look at more than just “what’s hurting” by performing some specific and unique functional tests to gently uncover exactly WHY you are hurting.
By taking this whole body approach to care, treatments are designed to make you feel better and perform better NOW – while also helping to solve the underlying cause of your pain, or as a good analogy goes, my goal is not to just make the orchestra look good on stage, rather my goal is to ensure that the orchestra also plays in harmony.
Soft tissue treatments including Trigenics Neuro-Integrative Functional Techniques, Myo-Fascial Release techniques, Cutting edge Neuro-modulation bio-feedback techniques, along with Custom Orthotics, Compression Sox, performance enhancement Re-Training etc. allow me to…
- Relax your muscles
- Ensure that the brain is getting the correct muscles to fire for optimal performance and coordination of all the joint motions.
- Reduce any swelling and inflammation
- Increase your range of motion and flexibility
- Help reduce your pain and stiffness
You’ll also know your progress by a testing and benchmark system to document exactly where you are before and after every treatment plan. This gives a specific, measurable way to track your improvement.
Accurate diagnosis, proven treatment plans, and consistent testing are just three of the reasons why our average treatment plan is just 8-12 treatments over a 4- 6 week period.
Much shorter – and much more effective – than a traditional chiropractor or physiotherapist.
Since you don’t like missing even a day or two because of soreness or pulled muscles, we’ll also work on injury prevention.
This includes everything from stretching and exercise to nutrition and lifestyle choices, with our entire health care team at Forward Health.
By being proactive, you’ll find yourself spending less time on the sidelines… and more time doing what you love.