The American Diabetes Association (ADA) just released their latest position statement (November 2016) on physical activity guidelines for adults diagnosed with diabetes (Cohlberg, 2016). The statement covers different types of diabetes (Type I vs. Type II), but here I only draw attention to Type II diabetes and the latest implications.
With 10% of the U.S. population (or 29 million Americans) diagnosed with Type II diabetes, these new updates will surely shape the way we think about work culture for years to come.
What is not new…
The general exercise guidelines hold true…exercise 5 times/week for 30 minutes each day. I discussed these guidelines in detail in my previous post “Do You Really Need 10,000 steps Every Day?”
WHAT GUIDELINES ARE NEW
What stands out is the NEW recommendation for adults diagnosed with Type II diabetes, related to sedentary activity. If you have Type II diabetes, then you need to:
- Limit Daily Sedentary Time (sitting)
- Break Up Prolonged Sitting EVERY 30 MINUTES
One caveat with these two new recommendations: Reducing sedentary time and breaking the sitting pattern is not meant to be a replacement for regular exercise. So yes, to meet the minimum physical activity recommendations, you still need to exercise, but also reduce total sitting time, and move frequently (every 30 minutes). It’s a lot, but just start small if you are not there yet (There are tips and links below.)
It is important to note that these recommendations follow what I have posted on sedentary activity in a number of articles: The Sitting Problem and How To Fix It and Why The Right Exercise Fixes All-Day Sitting…If you are confused for any reason, there is no need to me. Each new bit of information has only added the latest evidence. Aaaah, the beauty science.
Not Just For Type II Diabetes
Even though these recommendations are put in the context diabetes and are described in a position statement by the ADA, the authors recommend that all adults should reduce sitting time. These guidelines are should be followed, diagnosed with diabetes or not.
Emphasis Is BACK on Behavior!
This recent statement, again, puts emphasis back on observable behavior! What do we need to do more of?
- Standing
- Walking
- Breaking the sitting pattern
- Changing our routines
- Adjusting our timers
- Hacking our personal workflows
- …all of the above
To get you started I have covered many ways to be more active in a number of blogs: 8 Ways To Be Active At Work, How To Hack Physical Activity At Your Next Conference, and Health Missing At Work?
Or if you want personal help or ideas to get started, just drop me a line…
As a great sales technique goes, keep it simple stupid!
Exercise, Sit Less, and Move Every 30 minutes!
Many thanks go out to the hard-working researchers and policy makers that are helping shape a more active world!
Keep Moving My Friends,
Nick
Reference
Colberg, S. R., Sigal, R. J., Yardley, J. E., Riddell, M. C., Dunstan, D. W., Dempsey, P. C., … & Tate, D. F. (2016). Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association. Diabetes Care, 39(11), 2065-2079.
