From the Guidelines
The goal amount of time of physical activity for EC should be at least 150 min or more of moderate- to vigorous-intensity aerobic activity per week, spread over at least 3 days/week, with no more than 2 consecutive days without activity, as recommended by the American Diabetes Association 1. This recommendation is designed to help manage blood glucose levels, improve cardiovascular health, and assist with weight management for individuals with diabetes.
- Regular physical activity increases insulin sensitivity, allowing muscle cells to use available insulin more effectively to take up glucose during and after activity.
- The American Diabetes Association suggests that most adults with type 1 and type 2 diabetes should engage in 150 min or more of moderate- to vigorous-intensity aerobic activity per week, spread over at least 3 days/week, with no more than 2 consecutive days without activity 1.
- EC's current routine of walking 2-3 times per week is a good start but should be increased to meet these guidelines.
- Activities can include brisk walking, swimming, cycling, or other forms of aerobic exercise that raise the heart rate to a moderate level.
- It's also beneficial to include resistance training twice weekly as part of the overall physical activity plan, as recommended by the American Diabetes Association 1.
- Decreasing the amount of time spent in daily sedentary behavior is also crucial, and prolonged sitting should be interrupted every 30 min for blood glucose benefits 1.
From the Research
Physical Activity Recommendations for EC
According to the American Diabetes Association, the goal amount of time of physical activity for EC is not directly stated in the provided studies. However, based on the information from 2 and 3, the following recommendations can be considered:
- Adults with type 2 diabetes should aim for at least 150 minutes to 300 minutes a week of moderate-intensity aerobic physical activity, or 75 minutes to 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity.
- The 2018 Physical Activity Guidelines for Americans apply to all individuals with type 2 diabetes, with a few exceptions and modifications. Some key points to consider:
- Regular physical activity can improve health and well-being, helping individuals to achieve their target lipid profile, body composition, cardio-respiratory fitness, and glycemic goals 4.
- Increasing physical activity is recommended as a cornerstone of self-management strategies for diabetes prevention and management 5.
- A combination of more than two intervention components, such as counselling, physical activity programme, and biofeedback, may be required to increase physical activity in individuals with type 2 diabetes 5.
- Reducing sedentary time and breaking up sitting time with frequent activity breaks is also important for individuals with type 2 diabetes 3.
Current Physical Activity Level of EC
EC and her family currently walk together 2-3 times a week around the block, approximately one-half mile. This is a good starting point, but it may not be enough to meet the recommended physical activity levels. Some possible ways to increase physical activity:
- Increase the frequency or duration of walks
- Incorporate other types of physical activity, such as strength training or high-intensity interval training
- Reduce sedentary time and break up sitting time with frequent activity breaks
Comparison of Options
The options provided are:
- 60-90 minutes of moderate physical activity per day
- 30-60 minutes of moderate-intense physical activity 5 days per week
- 15-30 minutes of intense physical activity 5 days per week
- 30-60 minutes of moderate physical activity 3 days per week Based on the information from 2 and 3, option 2 (30-60 minutes of moderate-intense physical activity 5 days per week) is closest to the recommended physical activity levels for adults with type 2 diabetes.