Can just 12 minutes of exercise be the core of an effective diabetic exercise program?
But first, before that is answered…
The numbers for today:
- Fasting blood glucose: 104 mg/dl. I bit high, but due to a very late supper of beans and rice and then bed. Not a good practice for digestion.
- Exercise: 45 minutes, 10+ miles. The highish reading made me really pedal this morning. I was flying and got my 10 miles in well under 45 minutes.
- Weight: 185 lbs.
- Mood: 8.0. I was so happy about the time I did a nice victory lap to fill the remaining time up.
What I am eating today:
- Breakfast: The usual fruit medley and oatmeal.
- Lunch: Leftover beans and rice and a salad.
- Dinner: The Charming Mrs. SWMBO will make her fabulous three bean salad tonight.
- Snacks: Black bean salsa and rice cakes. Spicy salsa makes almost anything good.
I read an article a couple of days ago that said exercising for 12 minutes a day is sufficient to be fit. That according to a study from Norwegian University of Science and Technology appearing in Medical News Today.
A quote from the study:
“Regular exercise training improves maximal oxygen uptake (VO2max), but the optimal intensity and volume necessary to obtain maximal benefit remains to be defined. A growing body of evidence suggests that exercise training with low-volume but high-intensity may be a time-efficient means to achieve health benefits.”
In particular the researcher found short and intense burst of exercise, four minutes bursts, three times a week, was all that was necessary to significantly build oxygen intake (building your wind, as it was once called), lower blood pressure and reduce blood glucose levels.
So, I guess yes, 12 minutes is all you need for an effective diabetic exercise program. Studies such as this (I remember one last year being cited in the New York Times) may explain the exercise infomercials that are playing on late night cable. The theme for them all, PX90, Insanity and 10 Minute Trainer, is short, intense periods of exercise.
Do they work? I have no doubt they do. The key is that you have to do it. Never underestimate the power of inertia.
I also think it’s good way for couch potato to get hurt and decide that exercise it too dangerous to good health.
The article in Medical News Today also mentioned that according to the Mayo Clinic diet and exercise level are related to cholesterol levels. No kidding.