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Exercise plan for prevention and treatment of Diabetes and Hypertension

Medicine

Exercise plan for prevention and treatment of Diabetes and Hypertension

Overview of the conditions

Hypertension

            Hypertension is also known as high blood pressure.  According to Larsen and Matchkov (2016), the condition occurs when the blood exerts pressure against the walls of the blood vessels with the pressure varying based on the resistance of these vessels and the effort exerted by the heart. The condition is said to have occurred when systonic blood levels elevate beyond 140 mm Hg or when diastolic blood pressure exceeds 90 mm Hg.

Diabetes

            Diabetes occurs in different ways and manifests with problems with how the body produces insulin. There are four types of diabetes including Type 1, Type 2, Prediabetes, and gestational diabetes (Rockefeller, 2015). In Type 1, the pancreas produces little to no insulin, Type 2 affects how the blood processes sugar, Prediabetes is when blood sugar in high but not enough to pass as Type 2. Gestational diabetes on the other hand affects pregnant women.

Hypertension

FITT principle

Type

Aerobic exercise is one of the ways in which hypertension is managed with empirical evidence that such exercise reduces the reactive oxygen species which are the primary causal factors (Larsen and Matchkov, 2016). Aerobic treadmill running also improves mechanical and functional aspects of coronary arteries and resistance arteries. Research notes that 12 weeks of aerobic exercise can nitric oxide which combats oxidative stress in potential individuals. Aerobics can be supplemented by resistance and flexibility exercises (Schroeder et. al., 2019). 

Frequency

Aerobic exercise should be done 5-7 times a week tied with resistance exercise for 2-3 times a week, and flexibility exercise for 2-3 days a week. More frequency of exercise is encouraged as pressure reduces by 5 mm Hg in each exercise (Riebe et. al., 2018).

Intensity

On a scale of f 6 (no exertion) to 20 (maximal exertion), the range of intensity for physical exercise should be between 11-14 also termed as moderate. For resistance and stretch, Riebe et. al. (2018) recommends moderate to vigorous exercise to the point of feeling tightness or discomfort.

Time

Recommended time is 30-60 minutes of continuous exercise per day although Riebe et. al. (2018) insist that research has shown short bouts of 3-10 minutes exercises spread throughout the day produce the same reduction in blood pressure as the longer exercises.

Lifestyle modifications

            Regular exercise is the recommended primary lifestyle change towards preventing and treating hypertension. Losing wight is a mandatory path towards reducing hypertension risks or treating the condition. Further, diet change to include fruits and healthier foods is advised with avoidance of smoking and fat intake. Diet changes can also include reduced alcohol intake and sodium intake.

Diabetes

FITT principle

Type

            Aerobic exercise, endurance training, resistance exercise or any other form of exercise that facilitates physical movement is encouraged for all types of diabetes (Colberg and Grieco, 2009; Bianchi et. al., 2017; Sanz, Gautier and Hanaire, 2010). Some of the exercises recommended including cycling, swimming, running, and other forms of movement that are rhythmic in nature.

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Frequency

            It is recommended to have 150 minutes per week of aerobic exercise and resistance training to be done 3 times a week (Sanz, Gautier and Hanaire, 2010). Both exercises have an equal impact on insulin levels hence beneficial. There is also evidence that performing short bouts of exercise throughout the day can have an equally beneficial effect on the body as just having one intense training session. The recommendation on frequency is that there should be a consistency through the week with spacing of the sessions so they are not too close together in such a way that they leave gaps where insulin activity is not optimized.

Intensity

            An intensity level of 50 – 70% maximum heart rate (Sanz, Gautier and Hanaire, 2010). Bianchi et. al. (2017) recommends the ‘talk test’ for pregnant women where the intensity is timed such that it is possible to talk while exercising.

Time

            The resistance exercise should last 45 minutes with a warm up and cool down session (Sanz, Gautier and Hanaire, 2010). On the other hand Bianchi et. al. (2017) recommends 15 minutes as sufficient for pregnant women. Successive exercises should not be more than 72 hours apart to optimize insulin action.

Lifestyle modifications

            Prevention and treatment of diabetes requires avoidance of a sedentary lifestyle, reduction of sugar and fat intake, and physical exercise that also contributes to weight loss (Sanz, Gautier and Hanaire, 2010). Since most types of diabetes are due to sedentary lifestyle, a healthy diet and regular exercise are highly recommended as solutions even during the prevention stage – Prediabetes.

References

Bianchi, C., Battini, L., Aragona, M., Lencioni, C., Ottanelli, S., Romano, M., … & Leopardi, A. (2017). Prescribing exercise for prevention and treatment of gestational diabetes: review of suggested recommendations. Gynecological Endocrinology, 33(4), 254-260.

Colberg, S. R., & Grieco, C. R. (2009). Exercise in the treatment and prevention of diabetes. Current sports medicine reports, 8(4), 169-175.

Larsen, M. K., & Matchkov, V. V. (2016). Hypertension and physical exercise: The role of oxidative stress. Medicina, 52(1), 19-27.

Riebe, D., Ehrman, J. K., Liguori, G., Magal, M., & American College of Sports Medicine (Eds.). (2018). ACSM’s guidelines for exercise testing and prescription. Wolters Kluwer.

Rockefeller, J. D. (2015). Diabetes: symptoms, causes, treatment and prevention. JD Rockefeller.

Sanz, C., Gautier, J. F., & Hanaire, H. (2010). Physical exercise for the prevention and treatment of type 2 diabetes. Diabetes & metabolism, 36(5), 346-351.

Schroeder, E. C., Franke, W. D., Sharp, R. L., & Lee, D. C. (2019). Comparative effectiveness of aerobic, resistance, and combined training on cardiovascular disease risk factors: a randomized controlled trial. PloS one, 14(1), e0210292.

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