While I am a fully licensed physician in Kansas, this communication does not constitute personal medical advice or establish a physician-patient relationship. See your own physician to discuss your particular diagnosis and treatment
Metabolic Exercise Recommendations
Lifting heavy weight seems to have the most metabolic benefit for people that are attempting to prevent diabetes, put diabetes in remission, or lose weight.
For this technique, use a low number of repetitions, lift slowly, and use heavy weight to fatigue muscles over 30 to 90 seconds. Take a 30 to 60 seconds rest between muscle groups. Perform this exercise approximately 2-3 times weekly. If using machine equipment, perform exercises in this general order: Leg extensions, leg curls, chest rows, lateral arm raises, butterflies, bicep curls, and triceps pull downs.
If using resistance bands, perform exercises in this general order: Squats, straight leg dead lifts, rows, lateral arm raises, butterflies, bicep curls, and triceps.
Walking, jogging, dancing, swimming, and cycling are also great forms of exercise to incorporate into your routine. When attempting to initiate lifestyle changes that you can continue, you must make this activity fun! Having a workout partner also improves accountability and enjoyment. Distraction such as music, podcasts, or movies can help with the mundane aspects of exercise.
Credit for the above exercise recommendations should go to Ben Bocchicchio, author of the book: “15 minutes to fitness: Dr. Ben’s SMaRT plan for Diet and Total Health
I hope this information helps you and your loved ones!
Jason Williams, D.O.