Want improved Cognitive, Physical, Quality of Life in Older Adults with Type 2 Diabetes? Combine Aerobic and Resistance Exercise!
Do you or someone you know have Type 2 Diabetes? Don’t let Type 2 diabetes prevent you from exercising, if anything, it should motivate you to take control and start making little changes in your daily habits.
From the Archives of Physical Medicine and Rehabilitation, a Meta-Analysis review showed marked improvement when aerobic exercise (think cardio, such as walking, biking, swimming) combines with resistance bands or weights has greater benefits than just aerobic exercise alone. This meta-analysis involved 15,432 patients, ages of participants varied from 51-87 years old, worldwide. This is particularly interesting that by adding resistance bands, free weights, or training with a weight machine, stimulates greater improvement and management of disease and its many systemic symptoms.
Diabetes mellitus is an epidemic and its complications pose a major threat to global health. The International Diabetes Federation estimates that 536 million people have diabetes, representing 10.5% of the world’s population and this number is expected to increase to 783 million by 2045. 90-95% of worldwide diabetes is type 2. Metabolic syndrome includes obesity, high blood pressure, high fasting glucose, high triglycerides and low high-density lipoprotein (HDL) cholestrol. Diabetes causes inflammation, and impairs insulin action and glucose metabolism. Secondary disorders associated with diabetes include cognitive impairment, and cardiovascular dysfunction increases psychosocial burden and decreases Quality of Life. Physical, social, emotional strain limit well-being along with body pain and low energy. Worldwide people with diabetes report a low quality of life. Diabetes is a dangerous and debilitating disease and it benefits from aerobic and resistance exercise. Don’t let the facts depress you, take action today to create the habits that will improve your life.
Every day is another opportunity to make simple exercise part of your routine. Maybe you’re asking yourself, what kind of choices? Did you know that lifting weights (or anything from your pantry) while watching your favorite show counts? Following along with video exercises is a great way to add a new healthy habit to your day. The most important step to take is the first step! Try a new daily habit as routine, such as a walk around the block. Go ahead, carry small weights with you, or try weighted ankle/wrist straps. Prefer a gym setting? Check out programs such as Silver Sneakers at your YMCA, designed for older populations. If you are housebound or on bedrest, you can try various leg lifts, arm raises. See how many minutes each day you can do and grow from there. Incorporating aerobic exercise into your day can mean simple changes such as walking to go get a cup of coffee, strolling with an old friend as you catch up, or bicycling to work or your favorite restaurant. It’s never too late to put in the effort for a better tomorrow. Give yourself the gift of a better tomorrow by working for it, today!
Archives of Physical Medicine and rehabilitation 2024; 105: 1585-99
Effectiveness of Combined Aerobic and resistance Exercise on Cognition, Metabolic Health, Physical Function, and Health-related Quality of Life in Middle-aged and Older Adults with Type 2 Diabetes Mellitus: A Systematic Review and Meta-analysis