Exercising To Lower Diabetes Risk: Fast Or Slow Movements Both Work!
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Posted on Nov 23, 2022, 4 a.m.
Article courtesy of Dr. Joel Kahn, MD, who is a Clinical Professor of Medicine at Wayne State University School of Medicine, one of the world's top cardiologists, a best-selling author, lecturer, and a leading expert in plant-based nutrition and holistic care.
Over the last few decades, the rise in consumption of highly processed foods combined with sedentary lifestyles and environmental toxins has led to an explosion of pre-diabetes and diabetes type 2. Overall, patients with prediabetes generally have more sedentary habits. Some individuals are restricted by factors such as old age, obesity, and spine and joint diseases, which make it difficult to keep up with the demands of aerobic training (AT).
Chinese guidelines for the prevention and treatment of diabetes recommend traditional exercises, such as Baduanjin (BDJ), for patients to provide a greater variety of choices. Baduanjin is one of the most widely practiced fitness qigong in China and has extensive links to traditional Chinese medicine and culture. This type of exercise represents a nondrug treatment for diabetes prevention or management that stems from traditional Chinese medicine. Baduanjin emphasizes achieving a balance of the body (i.e., posture) and mind as well as certain breathing skills during exercise; this practice is designed to open the meridians and activate the collaterals. These coordinated exercises draw from traditional Chinese medicine to strengthen the body and prevent disease. Baduanjin is categorized as low-intensity aerobic exercise and consists of 8 simple and slow movements that are easy to remember. Studies have shown that practicing Baduanjin promotes the rehabilitation of patients with depression, sleep disorders, spinal and joint diseases, and cognitive dysfunction, and even improves the cardiopulmonary function of patients with heart failure. Baduanjin exercise plays a positive role in regulating the overall metabolic level in patients with T2DM.
Now a randomized clinical trial of AT vs BDJ was conducted to investigate changes in blood glucose, blood lipids, blood pressure, waist circumference (WC), and body weight in prediabetic patients after a year of Baduanjin training and to explore the effect of Baduanjin training on the 10-year risk of ASCVD in these patients
STUDY
To investigate was done to evaluate the effectiveness of long-term BDJ and AT on the 10-year risk of atherosclerotic cardiovascular disease in prediabetic patients. This study was a single-blind randomized controlled trial. A total of 98 participants with prediabetes were randomly divided into three groups: the BDJ (n= 34), AT (n= 32), and control (n= 32) groups. Participants in the BDJ and AT groups underwent one year of supervised group exercise, consisting of 60 min/sessions every other day. The primary outcomes were metabolic control and the 10-year risk of ASCVD. The secondary outcome was a change in blood glucose status.
RESULTS
After the intervention, various metabolic indexes were significantly improved in the two exercise groups relative to the control group and baseline measurements. Compared with no exercise, BDJ and AT had significant preventive and protective effects against the risk of ASCVD in patients with prediabetes. The overall effects of the two exercise groups were similar.
Long-term BDJ training can effectively reduce the risk of type 2 diabetes mellitus and its cardiovascular complications in prediabetic patients. The effect of BDJ is similar to that of moderate-intensity aerobic exercise. For many patients, learning BDJ with online sites may be easier and more accessible than managing gym equipment and the risk of sports injuries.
About the author: At his core, Dr. Joel Kahn believes that plant-based nutrition is the most powerful source of preventative medicine on the planet. Having practiced traditional cardiology since 1983, it was only after his own commitment to a plant-based vegan diet that he truly began to delve into the realm of non-traditional diagnostic tools, prevention tactics, and nutrition-based recovery protocols.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement.
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