Click to edit Master title styleline,Click to edit Master text styles,Second level,*,Physical activity,Curriculum Module III-4,Slide,*,of 33,Click to edit Master title style,Click to edit Master text styles,Second level,*,Physical activity,Curriculum Module III-4,Slide,*,of 33,ACTIVITY,Physical activity,Section 2|Part 5 of 6,Curriculum Module III4|Physical activity,1,What are the health benefits of establishing and maintaining regular physical activity?,Why is it particularly important to promote physical activity in people with diabetes?,Discuss the cultural and environmental barriers to physical activity in your community if they exist.,2,Health benefits of physical activity/1,Reduces total cholesterol levels,Increases HDL levels,Reduces blood pressure levels,Reduces joint pain and stiffness in osteoarthritis,Reduces the risk of coagulation abnormalities,3,Health benefits of physical activity/2,Reduces obesity,Reduces risk of colon and other cancers,Improves intermittent,claudication,Improves cardiovascular health,Reduces coronary artery disease,4,Health benefits of physical activity/3,Improves work,recreational and sports performance,Decreases number of sick days,Decreases fatigue in daily activities,improves mood and self-esteem,Improves quality of sleep,Decreases stress,Encourages social interaction,Enhances quality of life,5,Health benefits of physical activity in type 2 diabetes,Improved insulin sensitivity and therefore better blood glucose control,Increased glucose utilization,Decreased glucose production from the liver,Decrease in circulating insulin levels during exercise,6,Physical activity in the prevention of type 2 diabetes,Study,Characteristics&duration,Intervention,Results,Da Qing Study,(China)1997,577 persons 25 years,Random selection from clinics,6 years follow-up,Diet,Exercise,Diet+exercise,68%cumulative incidence,44%(reduction of 31%),41%(reduction of 46%),46%(reduction of 42%),Finnish Diabetes Prevention Study(Finland),2001,522 persons,40-64 years,BMI 25,Random selection by persons,3.2 years follow-up,Diet+exercise,58%decreased incidence in the diet+exercise group,7,Physical activity in the prevention of type 2 diabetes,Study,Characteristics&duration,Intervention,Results,Diabetes Prevention Programme,(USA)2002,3234 persons=25 years,BMI=22(Asian people),=24(other groups),random selection,2.8 years follow-up,Placebo,Metformin,Diet+exercise,31%decreased incidence of diabetes in the metformin group,58%decreased incidence in the diet+exercise group,8,Physical activity and food,Exercise combined with caloric restriction,Modifies visceral fat and distribution of body fat,Increases muscle mass,Apple shape,Pear shape,9,Types of exercise,Aerobic exercise uses large muscle groups and requires oxygen for sustained periods,Anaerobic(resistance)exercise uses large muscles which do not require oxygen for short periods of exercise,10,Yoga,Yoga helps to reduce stress by lowering counter-regulatory hormones,This improves the insulin sensitivity and thereby lowers blood glucose,Advantage:does not cause hypoglycaemia as with other types of exercise,11,Recommendations,People with type 2 diabetes should accumulate 150 minutes of moderate-intense aerobic exercise each week,spread over 3 non-consecutive days,People with diabetes should be encouraged to perform resistance exercise 3 times a week,CDA 2003,12,Recommendations,The American College of Sports Medicine recommends 20 to 60 minutes of exercise most days a week,Aerobic exercise,such as walking,jogging,swimming,skipping,bike riding,should be sufficient to raise the pulse or increase respiration,In resistance training,it is better to use repetitive light weights than heavy weights,13,Exercise guidelines in accordance with fitness level,Sedentary,walking(2-2.5 mph/3.2-4 km/h),household activities,walking downstairs gardening(lifestyle exercise),Active,walking(3-3.5 mph/4.8-5.6 km/h),light swimming,dancing,aquagym,walking up and down the stairs,Trained,walking(4-5.5 mph/6.4-8.8 km/h),moderate swimming,energetic dancing,tennis(singles),rowing,14,Tips to help start physical activity,Identify an activity that will be enjoyed,Start slowly,perhaps 5-10 minutes at a time,Increase duration and intensity slowly,Consider doing exercise in a group or with a partner,Prevent boredom by varying the activities,Set realistic goals,Encourage people to reward themselves when goals are met,15,Advice before starting exercising,For people who have not been active:,Physical check-up,Cardiovascular,Peripheral arterial disease,intermittent,claudication,decreased or absent pulses,etc.,Peripheral and autonomic neuropathy,Nephropathy,Blood pressure,Retinopathy,16,Advice before starting exercising,Drink adequate amounts of water,Ensure that footwear is appropriate to protect feet from injury and keep them dry,Wear some form of diabetes identification,such as a bracelet or necklace,Ensure exercise partners know how to recognize and treat hypoglycaemia,17,Advice before starting exercis