I have to say, I did a double take when I first perused the new ADA/EASD Consensus Statement for treatment of type 2 diabetes and came across the headline : ‘Importance of 24 Hour Physical Behaviors For Type 2 Diabetes’. 24 hours?
It turns out that this new consensus statement gives a whole new depth to advice on physical activity – not only exercise, but also sitting to standing, stepping – and a whole new section on sleep!
Here I have summarized some key points for a quick read. See figure 2 on page 8 of the consensus statement for an excellent visual! I can’t help but dub them The 5S’s – easy to remember!
1. Sleep :
- sleep for less than 6 hours, or more than 8 hours, negatively impacts diabetes control
- over half of people with type 2 diabetes have obstructive sleep apnea, which can have many negative health consequences – so important to test and treat! (more on this here and here and here)
- irregular sleep results in poorer blood sugar control, likely influenced by a higher likelihood of insomnia, obstructive sleep apnea, and restless leg syndrome in people with type 2 diabetes
- night owls may be more susceptible to being less active and having poorer blood sugar control than early birds
- good sleep duration/quality can improve: blood sugars, blood pressure, cholesterol, depression, and quality of life
- an increase of only 500 steps per day is associated with a 2-9% decreased risk of cardiovascular events and all-cause mortality (death)
- walking briskly just 5-6 minutes per day equates to about 4 years of greater life expectancy
- increasing steps can improve: sugars, blood pressure, cholesterol, physical function, depression, and quality of life
- limit sitting.
- breaking up prolonged sitting every 30 minutes with short bouts of slow walking or simple resistance exercises can improve glucose metabolism
- limiting/breaking up sitting can improve: blood sugars, blood pressure, cholesterol, physical function, depression, and quality of life
- as little as 30 minutes per week of moderate physical activity improves metabolic health
- At least 150 minutes per week of moderate activity, or at least 75 minutes per week of vigorous activity, spread over at least 3 days per week is recommended (with no more than 2 consecutive days of inactivity)
- supplement wtih 2-3 resistance, flexibility and/or balance sessions
- moderate to vigorous activity can improve: blood sugars, blood pressure, cholesterol, physical function, depression, and quality of life
- resistance exercises improve insulin sensitivity and blood sugars
- activities like tai chi and yoga also help with flexibility and balance
- strengthening can improve: blood sugars, blood pressure, cholesterol, physical function, depression, and quality of life
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