Significant improvements in several aspects of health can be achieved by just walking more. In particular, daily increases in physical activity levels can significantly improve the health of those with type 2 diabetes.
In a two-year study, 179 volunteers with type 2 diabetes were given counseling and asked to increase their daily physical activity level. They were contacted every three months during the study. Participants kept diaries of their daily activity – which consisted mostly of walking. The volunteers were divided into six groups for measuring results, depending on the amount of activity they averaged each week. Some did not increase physical activity at all. Others made significant increases. The levels and amounts of activity were made in METs, a measurement of physical activity based on increases of energy expenditure over resting metabolism (such as sitting and watching TV).
Good News
Participants were tested before and after the study for blood pressure, total serum cholesterol, triglycerides, body weight, waist circumference, heart rate, fasting plasma glucose, and the cost of their medications. In each area there were improvements for those who increased their physical activity levels. More activity resulted in better results, up to the level of 27 MET hours per week.
MET, or metabolic equivalent, hours are a way of measuring physical activity intensity. Although the intensity of certain activities is commonly characterized as light, moderate, or vigorous, many activities can be classified in any one or all three categories simply on the basis of the level of personal effort involved in carrying out the activity (i.e., how hard a person has to work to do the activity). For example, one can bicycle at intensities ranging from very light to very vigorous.
The harder your body works during the activity, the higher the MET. One MET is equal to the energy (oxygen) used by the body as you sit quietly, perhaps while talking on the phone or reading a book. Any activity that burns three to six METs is considered moderate-intensity physical activity. Any activity that burns more than six METs is considered vigorous-intensity physical activity.
General Physical Activities Defined By Level of Intensity lists moderate-intensity and vigorous-intensity activities based on METs.
In this study, people who increased their activity by less than 11 MET hours each week (less than 30 minutes a day of walking) had little benefit. Those who were active daily an average of 30 minutes or walked at least 1.2 miles showed significant benefits. And those who increased their activity levels to 27 MET hours each week (walking about 77 minutes or 3.2 miles a day) achieved the maximum results.
About two-thirds (69 percent) of the participants averaged 30 minutes of physical activity a day (or more) and achieved significant health benefits.
If walking is difficult, ask your doctor about swimming or biking (even stationary biking). Combining walking, biking, swimming, and other activities is also okay.
The Bottom Line
Even small increases in regular physical activities can result in significant health improvements for those with type 2 diabetes. As little as 30 minutes a day makes a significant difference. Even more benefits can be achieved by being active 60 to 77 minutes a day.
The importance of this study is that it was carefully controlled, the results were measured over a long period of time, and participation actually saved participants money in addition to helping them improve their health.
5K a Day!
If you can gradually increase your daily activity to the three-mile level (that's about five kilometers or 5k) you will improve your health and very likely reduce costs for medications and medical services. |
