Can Reducing Sedentary Time Lower the Risk of Death in Type 2 Diabetes?
Introduction
Type 2 diabetes is a chronic condition that affects the body’s ability to regulate blood sugar levels. Over time, high blood sugar levels can damage blood vessels and organs, including the heart, kidneys, eyes, and nerves. While there is no cure for type 2 diabetes, it can be managed with lifestyle changes, including regular exercise and a healthy diet.
One of the most important things people with type 2 diabetes can do to improve their health is to reduce their sedentary time. Sedentary time is any time spent sitting or lying down, and it has been linked to several health problems, including heart disease, stroke, and type 2 diabetes.
What is Sedentary Time?
Sedentary time is any time spent sitting or lying down. This includes time spent at work, at home, or during leisure activities. Sedentary time does not include time spent sleeping.
How Much Sedentary Time is Too Much?
The American Heart Association recommends that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. In addition, adults should also aim to reduce their sedentary time to less than 8 hours per day.
The Risks of Sedentary Time
Sedentary time has been linked to several health problems, including:
- Heart disease
- Stroke
- Type 2 diabetes
- Obesity
- Certain types of cancer
- Mental health problems
How Reducing Sedentary Time Can Help People with Type 2 Diabetes
Reducing sedentary time can help people with type 2 diabetes in several ways. First, it can help to improve blood sugar control. A study published in the journal Diabetes Care found that people with type 2 diabetes who reduced their sedentary time by just 2 hours per day were able to lower their blood sugar levels by an average of 10%.
Second, reducing sedentary time can help to improve cholesterol levels. A study published in the journal JAMA Internal Medicine found that people with type 2 diabetes who reduced their sedentary time by just 1 hour per day were able to lower their LDL (bad) cholesterol levels by an average of 5%.
Third, reducing sedentary time can help to reduce blood pressure. A study published in the journal Hypertension found that people with type 2 diabetes who reduced their sedentary time by just 2 hours per day were able to lower their blood pressure by an average of 5 mmHg.
Finally, reducing sedentary time can help to improve mood and energy levels. A study published in the journal Psychosomatic Medicine found that people with type 2 diabetes who reduced their sedentary time by just 1 hour per day reported feeling less depressed and more energetic.
How to Reduce Sedentary Time
There are several things people with type 2 diabetes can do to reduce their sedentary time. Here are a few tips:
- Set a timer to get up and move every 30 minutes.
- Take a walk during your lunch break.
- Stand up and move around while you talk on the phone.
- Do some housework or yard work.
- Join a fitness class.
- Find an activity you enjoy and make it a part of your routine.
Conclusion
Reducing sedentary time is one of the most important things people with type 2 diabetes can do to improve their health. It can help to improve blood sugar control, cholesterol levels, blood pressure, and mood. There are several things people with type 2 diabetes can do to reduce their sedentary time, and these tips can help them get started.
Kind regards F. Hillsom.
