Is Exercise the X Factor?

One of the few areas of widespread agreement in the medical community relates to the positive effects of exercise. The following is a quote in support of some of the benefits ;
Physical activity, such as daily walking or cycling for more than 30 minutes, has been shown to significantly reduce the risk of T2D (Hu et al., 2003). Physical activity has also been inversely related to body mass index and IGT. Recently, intervention studies in China (Pan et al., 1997), Finland (Tuomilehto J et al., 2001) and the US (Diabetes Prevention Program Study Group, 2002) have shown that lifestyle interventions targeting diet and exercise decreased the risk of progression from IGT to T2D by approximately 60% . In contrast, oral hypoglycemic medication only reduced the risk of progression by about 30%. For more on this article (Click here)

We have all heard of the benefits of exercise for good health, but many of us may wonder, just how much of a difference does it make on a personal level? … Especially for the diabetic.

Exercise Benefits Apply to Everyone

Google
Custom Search

Let me to share a personal example with you as I continue on My Journey With Diabetes…

The Exercise Factor and the The Long Hike

On this particular day I went along with some friends for a long hike. It turned out to be a five hour hike, for a total of about sixteen miles. This was my first hike that involved that amount of time and distance. I enjoyed the outdoor experience spent with friends but the most beneficial part was probably to my health.

Exercise Was a Factor

My blood sugar read 75 at the completion of the hike early afternoon.  After having dinner about 5pm, I checked my blood sugar at about 8pm for a reading of 101. This result was based on exercise, and exercise alone. No supplements, or any additional support was responsible for that reading.

The evidence is clear. The facts are indisputable. Exercise makes a measurable difference by increasing the body’s sensitivity to insulin. No doubt about it.  Of course, as with everything, the effect will vary from person to person based on various factors.

Here are some simple  exercises demonstrating how to exercise using your own body weight.

The Exercise Factor is Real

Understandably, not everyone is in the physical condition to be able to take a 5 hour hike. We all have to be willing to work with with what we have. It may be that you can only take a 10 minute walk to start with, and work your way up to 45 minutes or longer as your strength increases.

What if I’m unable to Walk?

There are still others who may not be able to do any walking because of other complications.  However, if you are willing to be creative you may well be able to overcome such deficits. For example:

  • Using an elliptical bike may be a possibility. (no, or low impact)
  • Weight training (starting with light weights)
  • Focusing on the upper body if the lower body is impaired

The object here is to (a) burn energy that is stored as sugar or glycogen in the body.  (b) Increase the body’s sensitivity to insulin. Of course as I would recommend that you do this with the knowledge and approval of your physician.

How  Drew Carey Reversed Diabetes

Celebrity actor/comedian Drew Carey is convinced he is no longer a diabetic and credits cardio at least in part. For the complete Drew Carey article read here. He made the following comments in July of 2010: “I’m not diabetic anymore. No medication needed,” he said. Another benefit: “I like being skinny. I was sick of being fat on the camera. Really, I just got sick of it.”

Carey also said he drinks nothing but water and does lots of cardio. He used to have type II diabetes but no longer.

Conclusion

Is exercise the X factor needed to reverse diabetes? This article was not meant to offer a conclusive  answer to that question. However I think we can all conclude that exercise is definitely beneficial to not just the diabetic, but to everyone.  Even in moderate amounts. The important thing is that it is consistent. Therein lies the greatest difficulty for most of us. I think we can all conclude that exercise is helpful to the diabetic by using sugar for energy and increasing insulin sensitivity. A good strategy therefore would be to combine that effort with other approaches that could include diet and supplementation. Regardless, evidence for the benefits of exercise is undisputed to even the most skeptical among us.

Where are you in your journey with diabetes? Looking forward to hearing from you.

Leave a Reply