Daily Routine
Philosophy of Health
‘The problem with humanity is not our ignorance, but being so certain about so many things that ain’t so’ – Josh Billings
November 24, 2021
Action is the Insignia of Life
General Guide to Exercise
Sitting/Breaking up Prolonged Sitting
Limit sitting. Breaking up prolonged sitting (every 30min) with short regular bouts of slow walking/simple resistance exercises can improve glucose metabolism.
Sweating
Encourage ≥ 150 min/week of moderate-intensity physical activity (i.e. uses large muscle groups, rhythmic in nature) OR ≥ 75 min/week vigorous-intensity activity spread over ≥ 3 days/week with no more than 2 consecutive days of inactivity. Supplement with two to three resistance, flexibility and/or balance sessions. As little as 30 min/week of moderate intensity physical activity improves metabolic profiles.
Physical Function
The Frailty phenotype in type 2 diabetes is unique, often encompassing obesity alongside physical frailty, at an earlier age. The ability of people with type 2 diabetes to undertake simple functional exercises in middle-age is similar to that in those over a decade older.
Strengthening
Resistance exercise (i.e. any activity that uses the person's own body weight or works against a resistance) also improves insulin sensitivity and glucose levels; activities like tai chi and yoga also encompass elements of flexibility and balance.
Sleep Quality
Irregular sleep results in poorer glycaemic levels, likely influenced by the increased prevalence of insomnia, obstructive sleep apnoea and restless leg syndrome in people with type 2 diabetes.
Sleep Quantity
Long (>8h) and short (<6h) sleep durations negatively impact HBA1c.
Chronotype
Evening chronotypes (i.e. night owl: go to bed late and get up late) may be more susceptible to inactivity and poorer glycaemic levels vs morning chronotypes (i.e. early bird: go to bed early and get up early).
Stepping
An increase of only 500 steps/day is associated with 2-9% decreased risk of cardiovascular morbidity and all cause mortality. A 5 to 6 min brisk intensity walk per day equates to ~4 years greater life expectancy.
ADA/EASD 2022 consensus statement
Daily Routine Articles
Daily Routine
Measuring carbohydrate effects can help glucose management
The glycemic index is a value assigned to foods based on how slowly or how quickly those foods cause increases in blood glucose levels.
July 20, 2021
Daily Routine
Useful short yoga practices
A compilation of links to useful short yoga practices which you can incorporate into your daily routine.
July 20, 2021
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