By Alysa Ferguson, MS, RD, CDE
Physical activity is one of the first-line treatments in type 2 diabetes, due to the fact that exercise can improve blood sugar control and help with weight management. Most people with diabetes are used to hearing about the benefits of walking. Walking is something that most people can do and it requires minimal expense, but is there a right way, or even a best way, to reap the benefits of walking?
New research is pointing to the benefits of something called interval-walking. A study published in 2012 in Diabetes Care compared a traditional walking program, where participants walked continuously at about the same speed, to an interval-training program, where participants walked three minutes at high intensity and alternated it with three minutes at low intensity. All participants had type 2 diabetes and everyone in the study was prescribed five one-hour sessions per week. After four-months both groups saw some benefits, but the interval walking was superior in its ability to improve physical fitness, body composition, and glycemic control. Participants doing the interval walking lost significantly more body weight (almost 10 lbs) and body fat (almost 7 lbs), which is surprising because both groups burned similar amounts of calories. Something about the interval walking most likely challenges the body to change in a way that normal walking doesn’t quite do.
So what does this mean for you? The most important thing is that you DO regular physical activity; ANY physical activity. If you already walk consistently, consider adding interval training to your program. You can use the timer on your phone or watch, or even a kitchen time, to remind you when the three minutes are up and it’s time to change speed. They also make apps for your smart phone that would make it easier to interval train. An added bonus: research has shown that using a device is another helpful habit that improves adherence with exercise programs. If you haven’t already done so, ask your provider if it’s safe to start an exercise program. If you haven’t already done so, ask your diabetes educator how to exercise safely with diabetes. Then get moving! Think slow, fast, slow, fast – the hour will go by even quicker than before.
November is Diabetes Month. Diabetes affects 26 million Americans, with 19 million people diagnosed and 7 million undiagnosed. Another 79 million adults have pre-diabetes, which puts them at high risk for developing the disease.
This November ask yourself if you are at risk for diabetes and what you can do to help lower your risk.
Alysa Ferguson is a Registered Dietitian, Certified Diabetes Educator and Family Health Educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program. She can be reached at ah372@cornell.edu.