How ONE WALKING SESSION and regular walking help DIABETES
Walking is one of the simplest ways for many people with type 2 diabetes to start making beneficial lifestyle changes. Although one walking session can lower blood sugar, boost mental health, and improve arterial stiffness, more substantial changes will occur when walking on a regular basis. High-intensity interval training (HIIT) can lower blood sugar to a greater degree that moderate-intensity continuous walking. Motivational tools can help you stick with a walking program, and exercise snacks may be an easy way to ease into an exercise program.
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Timecodes:
0:00 - Intro
0:26 - Barriers to meeting exercise guidelines
1:08 - Benefits of one walking session
1:19 - Walking HIIT
2:11 - Benefits of regular walking
3:20 - Staying motivated
3:58 - Exercise snacks
Sources used:
1. Moghetti P et al.; Italian Society of Diabetology (SID),; Italian Association of Medical Diabetologists (AMD),; Italian Society of Motor and Sports Sciences (SISMES). Walking for subjects with type 2 diabetes: A systematic review and joint AMD/SID/SISMES evidence-based practical guideline. Nutr Metab Cardiovasc Dis. 2020
2. Qiu S et al.. Impact of walking on glycemic control and other cardiovascular risk factors in type 2 diabetes: a meta-analysis. PLoS One. 2014
3. Kristian Karstoft et al. The Acute Effects of Interval- Vs Continuous-Walking Exercise on Glycemic Control in Subjects With Type 2 Diabetes: A Crossover, Controlled Study, The Journal of Clinical Endocrinology & Metabolism, Volume 99, Issue 9, 1 September 2014
4. Alonso-Domínguez, R. et al. Acute effect of healthy walking on arterial stiffness in patients with type 2 diabetes and differences by age and sex: a pre-post intervention study. BMC Cardiovasc Disord 19, 56 (2019).
5. Mendes, R. et al High-Intensity Interval Training Versus Moderate-Intensity Continuous Training in Middle-Aged and Older Patients with Type 2 Diabetes: A Randomized Controlled Crossover Trial of the Acute Effects of Treadmill Walking on Glycemic Control. Int. J. Environ. Res. Public Health 2019,
6. Dempsey PC et al. Benefits for Type 2 Diabetes of Interrupting Prolonged Sitting With Brief Bouts of Light Walking or Simple Resistance Activities. Diabetes Care. 2016
Videos used:
Regular walking. Video by PNW Production: https://www.pexels.com/video/people-h...
Wellbeing. Video by Mikhail Nilov: https://www.pexels.com/video/a-woman-...
Walking with disability. Video by Kampus Production: https://www.pexels.com/video/man-walk...
Smartwatch. Video by Tima Miroshnichenko: https://www.pexels.com/video/a-man-us...
Blood pressure video. Video by Antoni Shkraba: https://www.pexels.com/video/woman-ta...
Photos used:
Low carb: Photo by Tima Miroshnichenko: https://www.pexels.com/photo/a-person...
Walking with trainer. Photo by Julia Larson : https://www.pexels.com/photo/positive...
Heart health. Photo by Designecologist: https://www.pexels.com/photo/heart-sh...
Blood sugar results. Photo by Nataliya Vaitkevich: https://www.pexels.com/photo/food-hea...
Family walking. Photo by PNW Production: https://www.pexels.com/photo/a-family...
Dumbbell flex. Photo by MART PRODUCTION: https://www.pexels.com/photo/a-woman-...
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