Dr. Mercola October 23 2004 1,537 views
Even the smallest amount of exercise for sedentary, overweight people proves to make a difference, according to studies.
By controlling the amount of food and drink formally sedentary, overweight people consumed during and after short-term exercise, researchers noted a significant impact on insulin action. Further, there was a considerable effect on the subjects' cardiovascular disease (CVD) risk factors.
The study involved two groups of eight, who exercised for a time span of six days. During the six days, the subjects participated in enough treadmill exercise to burn 500 kilocalories (k/cal) a day, walking 60-65 percent of maximum vital oxygen capacity.
All subjects were previously sedentary and overweight. They were matched according to:
Insulin action was measured before the six days of exercise and then again the day after, when the fixed energy balance was over. Researchers were hoping to find out where energy balance fit in relation to improved insulin levels following a bout of short-term exercise.
The subjects in the first group, the negative energy balance (NEG) group, showed a 40 percent increase in insulin action. The second group, the zero energy balance group (ZERO), who were required to finish an energy drink during exercise, as well as consume food afterward to replace the 500 k/cal burned, demonstrated no change in insulin action.
Moreover, subjects in the NEG group showed positive changes in traditional and novel CVD risk factors, while subjects in the ZERO group showed neither positive nor negative changes.
These findings reinforced the important role of exercise in managing blood sugar levels in both pre-diabetics and Type-2 diabetics.
Interesting enough, two of the sponsors of this study were Gatorade Sports Science Institute and Pfizer, Inc.
EurekAlert October 7, 2004
If I haven't provided enough incentives for you to get moving through optimal health -- as if enjoying a longer life, slowing down the aging process and feeling better about yourself isn't enough -- this article is another plus for those who still find themselves "exercise-challenged."
For most diabetics, blood sugar is only the symptom; the real challenge is to control your insulin levels. Once the insulin levels are stabilized it is common for the blood sugar to come back to normal levels.
Exercise, however, works by increasing the sensitivity of insulin receptors so the insulin that is present works much more effectively and your body doesn't need to produce as much.
Assuming people can exercise, I encourage my patients to gradually increase the amount of time they are exercising to one hour per day. Initially the frequency is daily. This is a treatment dose until they normalize their weight or insulin levels. Once normalized, they will only need to exercise three to four times a week.
Most people, especially doctors, don't tend to appreciate how powerful exercise is. However, I believe it needs to be viewed like a drug -- you have to be very careful with the dose. If the dose is not high enough, it will not work. Further, the power of exercise is absolutely critical to the "cure" of many chronic diseases like:
Exercising and eating right should come naturally in your daily life. You can learn more about incorporating the right exercise program into your life by reading Paul Chek's newest book, How to Eat, Move and Be Healthy!, a perfect complement to my nutritional plan.
Chek's book challenges you to take control of your health and gives you the steps to designing your own individual nutrition and exercise program. You will find the many descriptive "how to" illustrations both easy to follow and implement into your exercise routine.
And right now, you can get both my bestselling Total Health book and Paul Chek’s book together and receive 25 percent off their regular price!
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How Do You Know If You're Exercising Hard Enough?
Free Tool to Set and Meet Exercise Goals
10-Minute Exercise Schedule Good for Your Heart
Elliptical Machines Are Ideal For Indoor Exercise
Walk Your Way to Better Health