I believe that a combination of resistance and aerobic exercise will have the greatest impact on lowering the blood sugars of a person with Type 2 Diabetes or Prediabetes immediately after they exercise and will also provide the lowest morning blood sugar readings.

I bealive this because with resistance exercise it increase insulin sensitivity and with aerobic exercise it helps the cells take up more glucose.

What is type1 Diabetes? 

• 14. Type 1 Diabetes is where your body makes absolutely no insulin.

What is Type 2 Diabetes?

• 2. Type 2 Diabetes is a chronic condition where the body cannot make enough insulin or it cannot use the insulin effectively. 90-95% of diabetes cases are type 2 which is treated with health behavior modifications or medication.

 

How many people in Canada have Type 2 Diabetes?

• 1. According to Diabetes Canada, there are currently 5.7 million people with diabetes in Canada (Both type 1 and type 2) 

 

•  

 

What is prediabetes?

• 11. Prediabetes is a warning for type 2 diabetes. Prediabetes happens when your blood sugars are elevated but are not at type 2 diabetes level.

 

How many people in Canada have prediabetes?

• 1. According to diabetes Canada 3 in 10 Canadians have prediabetes or are  undiagnosed with type1 or type2 diabetes.

 

What is the impact of Type 2 Diabetes?

• 2.  To reduce the risk of complications such as heart disease, lower limb amputation, eye, kindy and nerve damage. 
• 3.

What is already known and studied about Type 2 Diabetes and exercise?

• 4. ‘Exercise plays an important role in optimizing glycemic control and improving quality of life (QoL), BMI, and waist circumference in type 2 DM patients. Exercise could be a safe adjunct therapy to medical treatments in these patients.’

 

What is the impact of exercise on blood sugars?

• 8. “Regular exercise is beneficial because it allows active muscles to use up sugar as a main source of energy, which prevents sugar build-up in the blood.”

 

What is the definition of aerobic exercise?

• 5/9. “Aerobic exercise is a physical activity that uses your body’s large muscle groups, is rhythmic and repetitive. It increases your heart rate and how much oxygen your body uses. Examples of aerobic exercises include walking, cycling and swimming. It reduces your risk of heart disease, diabetes, high blood pressure and high cholesterol.”

 

What is the definition of resistance exercise?

• 6/9. “Resistance training is a form of exercise intended to increase muscular strength and endurance. It involves exercising muscles using some form of resistance. This resistance could be weights, bands, or even your own bodyweight working against gravity.”

 

What is the average amount of exercise done by the average Canadian?

• 15. According to Stats Can 1 in 2 Canadians meet the recommended target of 150 minutes per week for exercise.

What is the average amount of exercise done by the average person with type 2 diabetes?

• 10. The average amount of exercise recommended to a person with type two diabetes is 150 minutes of exercise.

 

Does aerobic or resistance exercise lower blood sugars more? Why?

• 9.  Aerobic exercise is proven to lower blood rates as resistance only lowers A1C(Glucose level) by 0.57% while aerobic exercise is 0.18% greater. (Which in total is a decrease of 0.75% in A1C)

What are the barriers to exercise?

• 7.  Lack of time
• Lack of social sup is port
• Lack of energy
• Lack of motivation
• Fear of injury
• Lack of skill
• Weather conditions

 

Risk of sugars going too low (hypoglycemia) with resistance vs aerobic exercise:

 

• 12. According to diabetes.org “People taking insulin or insulin secretagogues (oral diabetes pills that cause your pancreas to make more insulin) are at risk for hypoglycemia if insulin dose or carbohydrate intake is not adjusted with exercise.”

 

What is the benefit of exercise with a person with type 2 diabetes?

• 13. According to Harvard Health Publishing, Exercise lowers HbA1c by 0.7 percentage point in people with diabetes taking a variety of diets and medication.

 

What are the recommendations for exercise in Canada?

• 15. The recommendation of exercise for Canadians is 150 min of moderate to vigorous intensity and physical activity (MVPA).

Potential things…

However, a short-duration, but very intense physical activity (shovelling snow, playing hockey or basketball) can cause transient hyperglycemia because the body will produce more glucose than it uses due to the activation of stress hormones. Source to website 🠋  https://www.diabete.qc.ca/en/diabetes/diabetes-management/physical-activity/physical-activity-warnings-and-safeguards/ 

 

Sources/References

 

1. https://www.diabetes.ca/media-room/press-releases/diabetes-rates-continue-to-climb-in-canada 
2. https://www.canada.ca/en/public-health/services/publications/diseases-conditions/snapshot-diabetes-canada-2023.html 
3. https://diabetes.ca/en-CA/research-(1)/advocacy-reports/national-and-provincial-backgrounders/diabetes-in-alberta 
4. https://pubmed.ncbi.nlm.nih.gov/33547579/ 
5. https://my.clevelandclinic.org/health/articles/7050-aerobic-exercise 
6. https://www.verywellfit.com/what-is-resistance-training-3496094 
7. https://www.cdc.gov/physical-activity-basics/overcoming-barriers/index.html 
8. https://www.diabetes.ca/about-diabetes/stories/how-exercise-can-help-lower-your-blood-sugar 
9. https://sci-hub.gg/downloads/2020-05-03/5b/10.1007@978-981-15-1792-16.pdf really good website.🠉😁
10. https://www.canadianjournalofdiabetes.com/article/S1499-2671(17)30818-3/fulltext 
11. https://my.clevelandclinic.org/health/diseases/21498-prediabetes 
12. https://diabetes.org/health-wellness/fitness/blood-glucose-and-exercise 
13. https://www.health.harvard.edu/staying-healthy/the-importance-of-exercise-when-you-have-diabetes 
14. https://www.diabetes.ca/about-diabetes-(3)/type-1 
15. https://www150.statcan.gc.ca/n1/daily-quotidien/210901/dq210901c-eng.htm#:~:text=Adults%20aged%2018%20to%2064%20years%20and%2065,night%20for%2065%20years%20and%20older%29.%20More%20items 

• Holidays
• what you are eating
• when you are exercising
• illness and stress
• when you are eating
• unstructured physical  activities
  • going into work
  • grocery shopping
  • house work

I will be comparing different exercises done for 30 mins 4 x/wk over a 2 week period for each of the following:

• Resistance exercises (free weights)
• Aerobic exercises (brisk walking/jogging either outdoors or on the treadmill)
• Resistance (free weights) and Aerobic exercises (brisk walking/jogging) for 15 mins each totaling 30 mins of exercise

Week 1 and 2: Resistance exercises  for 30 mins 4x/wk

Week 3 and 4: Aerobic exercises for 30 mins 4x/wk

Week 5: Resistance exercises for 15 mins before Aerobic exercises for 15 mins 4x/wk

Week 6: Aerobic exercises for 15 mins before Resistance exercises for 15 mins 4x/wk

1. Person with Type 2 Diabetes scans their Libre sensor immediately before exercise.
2. Person with Type 2 Diabetes exercises for 30 mins.
3. Immediately after exercise, a person with Type 2 Diabetes scans their Libre sensor.
4. Next morning, a person with Type 2 Diabetes scans their Libre sensor at 6 AM.

• Any type of exercise will lower moring bood sugars compared to no exercsise.
• So far a combonation of Resistance and Arobic exercise have given us the lowest drop in morning blood sugars.
• And so far Aerobic exercise drops blood sugars more drastically during exercise.

I have found that there is a benifit to both arobic and ristance exercise in lowering blood sugars. This is likly as Ristance exercise helps increase insulin sensitivity and with arobic exersise, muscels contract and the cells are able to take up glucose and use it for energy.  

I found that aerobic exercise lowers the blood sugars in a person with prediabetes and type 2 diabetes. I also found that the combonation of resistance and aerobic exercise gives us the lowest morning blood sugars.

People can apply this to their dalliy lives to try to prevent diabetes from happening and give the sense that any exercise is benifital. Also with prediabetes any type of exercise can lower moring sugars into the normal range.

• priticipants not scanning there sensors
• priticipants not scanning at the right time
• pritipants not exercising for the the given amount of time
• pritcipants not exercising at all.

1. Diabetes Basics | Diabetes | CDC - https://www.cdc.gov/diabetes/about/?CDC_AAref_Val=https://www.cdc.gov/diabetes/basics/quick-facts.html
2. Type 1 diabetes - Diabetes Canada - https://www.diabetes.ca/about-diabetes-(3)/type-1
3. Prediabetes: What Is It, Causes, Symptoms & Treatment - https://my.clevelandclinic.org/health/diseases/21498-prediabetes
4. Prediabetes - Diabetes Canada - https://www.diabetes.ca/recently-diagnosed/prediabetes-toolkit
5. Diabetes Canada | Clinical Practice Guidelines - https://guidelines.diabetes.ca/cpg/chapter3
6. Diabetes among Canadian adults - Statistics Canada - https://www.statcan.gc.ca/o1/en/plus/5103-diabetes-among-canadian-adults
7. Diabetes in Canada 2024 Backgrounder - https://www.diabetes.ca/getmedia/d7bd5e56-a654-450e-b8ee-0cd05f28ee46/2024-Backgrounder-Canada.pdf
8. Snapshot of Diabetes in Canada, 2023 - Canada.ca - https://www.canada.ca/en/public-health/services/publications/diseases-conditions/snapshot-diabetes-canada-2023.html
9. How exercise can help lower your blood sugar - Diabetes Canada - https://www.diabetes.ca/about-diabetes/stories/how-exercise-can-help-lower-your-blood-sugar
10. Exercise & activity - Diabetes Canada - https://www.diabetes.ca/nutrition-fitness/exercise-activity
11. Depression and anxiety: Exercise eases symptoms - Mayo Clinic - https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495
12. Exercise as a treatment for depression | CMAJ - https://www.cmaj.ca/content/196/17/E596
13. Amanat S, Ghahri S, Dianatinasab A, Fararouei M, Dianatinasab M. Exercise and Type 2 Diabetes. Adv Exp Med Biol. 2020;1228:91-105. doi: 10.1007/978-981-15-1792-1_6. PMID: 32342452.
14. The Daily — Canadian Health Measures Survey: Activity monitor data, 2018-2019 - https://www150.statcan.gc.ca/n1/daily-quotidien/210901/dq210901c-eng.htm
15. How to Measure Physical Activity Intensity | Physical Activity Basics | CDC - https://www.cdc.gov/physical-activity-basics/measuring/index.html
16. Targets for Glycemic Control - Diabetes Canada - https://www.diabetes.ca/health-care-providers/clinical-practice-guidelines/chapter-8#panel-tab_Recommendations
17. Understanding Blood Glucose and Exercise | ADA - https://diabetes.org/health-wellness/fitness/blood-glucose-and-exercise
18. https://www.myhealthexplained.com/type-2-diabetes 
19. https://www.diabete.qc.ca/en/diabetes/diabetes-management/physical-activity/physical-activity-warnings-and-safeguards/
20. https://myhealth.alberta.ca/Health/Pages/conditions.aspx?hwid=zx3495&lang=en-ca 
21. https://my.clevelandclinic.org/health/diseases/9815-hyperglycemia-high-blood-sugar

My priticipants