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<blockquote data-quote="HairySmurf" data-source="post: 2693918" data-attributes="member: 583820"><p>Hi Richard,</p><p></p><p>The biggest problem and barrier I've encountered when trying to evaluate and plan exercise since being diagnosed T2 is getting good detailed information that is specific to diabetes. There is no book, no website and no good YouTube channel that spells out the what, when and why in a way that is focussed specifically on what I would assume every diabetic wants as the primary outcome - blood glucose levels that are close to normal as possible for as much of the time as possible.</p><p></p><p>In my own case I've found for example, after reading on this forum and trying it for myself, that going for a walk beginning 30 to 45 minutes after eating can have a significant effect in lowering my blood glucose levels at times when they would otherwise climb quite high. Very useful information that I read about nowhere else. It may not work for everyone but it works for me. Presumably the exercise lowers insulin resistance in muscle tissue and the muscles sponge glucose up from the blood rapidly as I work them. This has given me a little more freedom with what I can eat, so long as I know I can go for a walk afterwards. All well and good - this demonstrates to me how useful a tool exercise can be - but how do I go about maximizing this effect? Would it be better to spend time lifting weights to build and maintain more muscle to work while I walk, or would it be better to improve my fitness to the point where I could go for a run instead of a walk after eating? Which approach represents time and effort better spent?</p><p></p><p>Perhaps the answer is both, or neither - perhaps the adrenaline spike produced by more intense exercise, with it's accompanying rise in blood glucose levels, negates the benefit that I'm trying to achieve. Perhaps the duration of the exercise is the most important factor and the BG-flattening effect would stop as soon as I stopped exercising whether I was walking or running. I suspect the answer is 'it depends on the person and the circumstances' but I'm finding it very difficult to find good expert advice to guide me. I don't want to spend a year doing progressive resistance training only to find it has little or no effect. I tried wading through scientific papers on things like the lasting effects of exercise on insulin resistance in muscle tissue to try to figure out the best path forward, and I'm still lost. Build muscle, or run fast? Gym membership or rowing machine? Or save my money and my time and just keep walking. If there was one thing I would like to get from such a programme, if I was lucky enough to be offered such a thing, it would be a manual - a book to study with all I need to know to plan a tailored exercise programme, backed by facts and the real-world experiences of diabetics. I'm pretty sure that's too much to ask <img src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" class="smilie smilie--sprite smilie--sprite2" alt=";)" title="Wink ;)" loading="lazy" data-shortname=";)" /> Bravo for coming on a forum to learn more by the way - it shows real dedication.</p></blockquote><p></p>
[QUOTE="HairySmurf, post: 2693918, member: 583820"] Hi Richard, The biggest problem and barrier I've encountered when trying to evaluate and plan exercise since being diagnosed T2 is getting good detailed information that is specific to diabetes. There is no book, no website and no good YouTube channel that spells out the what, when and why in a way that is focussed specifically on what I would assume every diabetic wants as the primary outcome - blood glucose levels that are close to normal as possible for as much of the time as possible. In my own case I've found for example, after reading on this forum and trying it for myself, that going for a walk beginning 30 to 45 minutes after eating can have a significant effect in lowering my blood glucose levels at times when they would otherwise climb quite high. Very useful information that I read about nowhere else. It may not work for everyone but it works for me. Presumably the exercise lowers insulin resistance in muscle tissue and the muscles sponge glucose up from the blood rapidly as I work them. This has given me a little more freedom with what I can eat, so long as I know I can go for a walk afterwards. All well and good - this demonstrates to me how useful a tool exercise can be - but how do I go about maximizing this effect? Would it be better to spend time lifting weights to build and maintain more muscle to work while I walk, or would it be better to improve my fitness to the point where I could go for a run instead of a walk after eating? Which approach represents time and effort better spent? Perhaps the answer is both, or neither - perhaps the adrenaline spike produced by more intense exercise, with it's accompanying rise in blood glucose levels, negates the benefit that I'm trying to achieve. Perhaps the duration of the exercise is the most important factor and the BG-flattening effect would stop as soon as I stopped exercising whether I was walking or running. I suspect the answer is 'it depends on the person and the circumstances' but I'm finding it very difficult to find good expert advice to guide me. I don't want to spend a year doing progressive resistance training only to find it has little or no effect. I tried wading through scientific papers on things like the lasting effects of exercise on insulin resistance in muscle tissue to try to figure out the best path forward, and I'm still lost. Build muscle, or run fast? Gym membership or rowing machine? Or save my money and my time and just keep walking. If there was one thing I would like to get from such a programme, if I was lucky enough to be offered such a thing, it would be a manual - a book to study with all I need to know to plan a tailored exercise programme, backed by facts and the real-world experiences of diabetics. I'm pretty sure that's too much to ask ;) Bravo for coming on a forum to learn more by the way - it shows real dedication. [/QUOTE]
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