More on 'Writing the Prescription'

For people with diabetes, more frequent (almost daily) activity is preferred.  Think of it like taking daily medication – taking the prescribed dose each day produces the best results.

Metabolic benefits begin to diminish when days of exercise are skipped. 

Better to engage in modest amounts of exercise most days rather than large amounts on just a few days of the week.

Frequency Think of physical activity as medicine Enhanced insulin sensitivity decays, lost completely after 24-72 hours Be active most (if not all) days of the week Do not skip more than one day

Activity Levels Affect Insulin Sensitivity PROFOUNDLY

Sensitivity to insulin means that the body’s cells can effectively use insulin to lower glucose levels. By contrast, insulin resistance means that the same amount of insulin does less to bring glucose levels down.

Exercise causes an immediate and extended increase in insulin sensitivity. One’s sensitivity to insulin ebbs/flows when exercise is performed only a few days each week. For those who take insulin, this can lead to inconsistent and unpredictable results when insulin is taken. A unit of insulin works harder on workout days than on non-workout days.

The best insulin sensitivity is achieved with daily activity. This also leads to a consistent level of insulin sensitivity so that insulin taken by injection works in a uniform fashion. See the chart below to see this in action throughout a typical week.

Setup to Succeed!

There is no rush! Start with easily achievable goals and build up gradually.

It is best to start at a relatively easy pace and build up to the desired duration before stepping up the intensity level. For example, if the goal is to exercise for 30 minutes, it is fine to start at a slow pace for 10 minutes. Add 1 minute each day until 30 minutes of continuous activity can be performed. Then, slows increase the pace or intensity, but stay within the guidelines established for a moderate intensity.

Meeting goals, no matter how small, can be highly motivational for your patient.

Beginners: start with low intensity, short duration Build duration first, then increase intensity Add new activities as conditioning permits