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Cure Diabetes
Beat Diabetes with Exercise
If you're ready to fight to reverse your diabetes, a pair of sneakers can be one of your best investments
By
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The Exercise Solution
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1
The Plan: Practice Interval Training
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2
The Plan: Hit the Weights
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3
The Plan: Keep Moving
The Plan: Practice Interval Training
How Much?: At least once a week for 30 minutes
Any type of aerobic activity helps cells sop up sugar, but intervals (alternating high-intensity bursts with low/moderate-intensity recovery) may net the biggest payoff in the least time. One study found that as few as 10 minutes of intense interval training per workout is enough to lower glucose levels by 13% for up to 24 hours in people with type 2 diabetes. (Search: More benefits of interval training) In addition, experts say, you should do up to 90 more minutes of moderate activity a week.
Make it work for you: Intervals don't have to entail all-out sprints to do your blood sugar good. Just challenge yourself for a minute or two. It can be as simple as powering up your walking speed for a block. "Picking up the pace even briefly can help with blood sugar control," says Dr. Colberg-Ochs.
12 Ways to Never Get Diabetes
Speed Your Results
The beauty of interval training is that you can do it with virtually any type of aerobic exercise, whether outside (walking or running), indoors (on a bike, stair-climber, treadmill, or elliptical), or in the water (swimming or aqua aerobics). (Video: Burn 100 calories right now) Just use your intensity level as a guide. During low-intensity activity, talking should be relatively easy; at a medium pace, you'll be slightly breathless while trying to converse; at the high end, saying more than a few words should be a challenge.
Any type of aerobic activity helps cells sop up sugar, but intervals (alternating high-intensity bursts with low/moderate-intensity recovery) may net the biggest payoff in the least time. One study found that as few as 10 minutes of intense interval training per workout is enough to lower glucose levels by 13% for up to 24 hours in people with type 2 diabetes. (Search: More benefits of interval training) In addition, experts say, you should do up to 90 more minutes of moderate activity a week.
Make it work for you: Intervals don't have to entail all-out sprints to do your blood sugar good. Just challenge yourself for a minute or two. It can be as simple as powering up your walking speed for a block. "Picking up the pace even briefly can help with blood sugar control," says Dr. Colberg-Ochs.
12 Ways to Never Get Diabetes
Speed Your Results
The beauty of interval training is that you can do it with virtually any type of aerobic exercise, whether outside (walking or running), indoors (on a bike, stair-climber, treadmill, or elliptical), or in the water (swimming or aqua aerobics). (Video: Burn 100 calories right now) Just use your intensity level as a guide. During low-intensity activity, talking should be relatively easy; at a medium pace, you'll be slightly breathless while trying to converse; at the high end, saying more than a few words should be a challenge.
| TIME | ACTIVITY | INTENSITY |
| 5 min | Warm-Up | Low |
| 10 min | Intervals x 5 | 60 sec High, 60 sec Medium/Low |
| 10 min | Steady Pace | Medium |
| 5 min | Cool-Down | Low |
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