Tai Chi Helps Lower Glucose Levels in Diabetics
New Research Demonstrates that Gentle Exercise Can Lower Blood Sugar
Oct 28, 2009
Diabetics have long been counseled to exercise, and exercise helps diabetics better manage blood glucose and insulin levels. Doctors have long promoted the benefits of vigorous cardiovascular exercise as well as strength training for people with Type II diabetes. New research out of the University of Florida, however, demonstrates that gentle exercises such as t'ai chi (tai chi) can also benefit diabetics.
Low Impact Tai Chi Exercise Benefits Type II Diabetics
T'ai chi is an ancient Asian martial art that combines gentle, low impact movements with deep breathing and meditation. Beverly Roberts, Ph.D., R.N., of Chungham National University studied the effects of t'ai chi with older Korean residents. The study was published in the June issue of The Journal of Alternative and Complimentary Medicine. Dr. Roberts is also the Annabel Davis Jenks endowed professor at the University of Florida College of Nursing.
Sixty two participants, mostly women, participated in the study. Half of the group did not practice t'ai chi and served as the control group. The remaining participants practice t'ai chi exercises twice a week, for one hour each time, in a supervised group setting. They reported practicing the movements at home for six months for three additional days per week.
Roberts and her colleague, Rhayun Song, Ph.D., R.N. also of Chungham Natonal University, measured blood glucose levels at three and six months in both groups of study participants. The control group remained stable, but the test subjects demonstrated significant improvements in blood glucose levels. They also reported less quantifiable benefits, such as having more energy and better mental clarity.
Why the Research is Important for Type II Diabetics
The researchers are quick to note that more studies are needed before drawing conclusions. They believe, however, that because t'ai chi involves many body parts and the exercises can easily be done at home, that it offers great promise for diabetics. The most frequently recommended exercise for people diagnosed with diabetes is walking. Walking requires no special equipment or investment in gym memberships. Walking, however, must be combined with strength training to be truly effective. Many diabetics have mobility issues and walking is difficult. Because t'ai chi is low impact and some exercise can be done from a seated position, it opens up new ways for diabetic patients with mobility issues to work out.
Fitness Recommendations for Diabetics
With nearly 8% of the United States population already diagnosed with diabetes and an even greater number suspected of being pre-diabetic, diabetes care and management, as well as prevention, is of great importance. The American Diabetes Association recommends the following fitness tips for Type II diabetics:
- Get the doctor's permission to exercise before embarking on any fitness program.
- Pick an activity you enjoy so you're more likely to stick with it!
- Start slowly - don't overdo it at first.
- Join a group or find a fitness buddy so you're more motivated to keep exercising.
- Find little ways to get more fitness, such as walking up flights of stairs whenever you can, parking further away from a shopping destination, and other ways to increase daily bursts of fitness.
Following doctor's orders, eating a health diabetic diet, and incorporating sensible exercise into the daily routine can help diabetics and others manage many chronic illnesses effectively.
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