Combined exercise for people with Type 2 diabetes mellitus: A systematic review

Why is exercise important for Type 2 diabetes patients? Combining resistance and aerobic exercise controlled glucose levels more extensively than one type alone.

Some additional thoughts from the researchers:

• How do different aerobic and resistance training modes affect glucose control?
• What are the effects of different training and progression methods?
• Is any one type of exercise more optimal than others?

What should Nordic walkers take from this? Consider supplementing with other forms of exercise.

Walking reduces HbA1c in Type II diabetic patients

An interesting review of different research studies found these results:

• Decreased HbA1c.
• Reduced body mass index.
• Lower diastolic blood pressure.

Interestingly, the review noted no significant improvements in systolic blood pressure or cholesterol levels. Other studies noted throughout this blog, on the other hand, noted significant improvements in those categories.

The interesting quotation was this: "Supervised walking was associated with a pronounced decrease in HbA1c (WMD −0.58%, 95% CI: −0.93% to −0.23%), whereas non-supervised walking was not." That means seek out a coach to keep you consistent and focused.

Nordic walking and regular walking

A comparison of Nordic walkers and regular walkers (without poles) yielded some encouraging results about Nordic walking. Here's some information:

• Participants: 11 women, 11 men. Late 20s to early 30s.
• Distance: 1,600 meters on 200-meter track.

Results:

Dimension	Women	Men
Oxygen consumption	Greater than regular walking	Greater than regular walking
Caloric expenditure	Greater than regular walking	Greater than regular walking
Heart rate	Greater than regular walking	Greater than regular walking

There's why the results are interesting:

• The age of the participants indicates Nordic walking is worthwhile for younger people. The stereotype is that Nordic walking is only for senior citizens and people with chronic illnesses.
• The greater oxygen consumption and caloric expenditure comes from involving muscles in the upper body.
• The greater  heart rate means a stronger heart and the ability to get to a fat burning zone.

Most interesting is another observation in the study that the improvements came "without significantly increasing perceived exertion."

Give Nordic walking a try.

#NordicWalkingGuy