我們總是聽說運動，是有利於糖尿病，而現在新的研究發現，正確的組合。該研究報告說，一個運動項目，其中既包括阻力訓練與有氧運動是最有效的控制2型糖尿病。

阻力訓練涉及你的肌肉，像舉重鍛煉。 有氧運動，如騎自行車或跑，得到你的心率上升。

The best form of exercise for diabetics  By Jayvee L. Vallejera

Okay, first off, I'm no doctor, nor do I have any medical training. Besides two years as a Biology major in college (before shifting to Journalism), I have no authority to speak of in terms of dispensing medical advice. I am, however, a diabetic and am intimately involved with the challenges that this disease presents. One of that relates to exercise.

Diabetics are always told that, in addition to cutting down on food intake and eating a balanced meal, we must also engage in vigorous exercise to help control our blood sugar levels. For a lot of us, though, we have no idea how much exercise is enough, which form of exercise is the best, and how often we should do it. So it was with relief that I came across this Time article about the best way of exercising as part of one's blood sugar management.

A new study published in the Sept. 18 issue of the medical journal Annals of Internal Medicine, quoted at length in the Time article that came out Monday, says that, as a general rule, any exercise is better than none at all. Whether it is resistance training at the gym, a brisk walk along the Beach Road pathway, or that 15-minute bike ride to work, any exercise that raises one's heart and respiration rates over a certain period of time is a much healthier option than plopping oneself down in front of the television and going catatonic for hours.

However, to make the most out of one's exercise regimen, the Time article cites an equal combination of aerobic exercise and weight training as the most potent form of exercise that will have a significant impact on one's glucose level over a period of time.

The study by researchers at the University of Calgary and the University of Ottawa involved 251 patients with type II diabetes. The patients, none of whom were regular exercisers, were divided into four groups: one that did just aerobic exercise, another that had resistance training, another that did a combination of both, and a group that did nothing.

Spanning some 22 weeks, the aerobic group worked out for 45 minutes three times a week on the treadmill or stationary bicycle; the resistance-training group spent an equal amount of time on weight machines. The combination group was at the gym twice as long as the other two exercise groups, doing the full aerobic plus weight-training regimens.

The results? In general, all the patients who worked out showed improvements in their blood-sugar control, with lower hemoglobin A1C values-a test that measures blood-sugar control over the previous two to three months (lower is better).

- Patients in the aerobic group had a reduction of .51 percent in their hemoglobin A1C values.

- The weight-training group had a .38 percent reduction.

- The combined exercise group showed the most improvements: their A1C values went down an additional .46 percent over the aerobic group, and .59 percent over the weight-training group. The combo exercisers had a nearly 1 percent lower A1C reading.

That reduction translates to a 15 percent to 20 percent decrease in heart attack and stroke risk and a 25 percent to 40 percent lower risk of diabetes-related eye or kidney disease, Time said, quoting the study.

“Across all three exercise groups, data suggested that working out could improve blood pressure, triglyceride and cholesterol levels in people with diabetes; however, there was no significant difference in the changes among the groups.

“Exercising also led to modest weight loss-even though patients were put on diets specifically designed to maintain weight-and a reduction in belly fat. What’s more, CT scans of patients’ muscles suggested that exercise could improve their internal structure and function.

"So, even if you’re not losing weight, don’t get discouraged just because of that," says Dr. Ronald Sigal, lead author of the study and associate professor of medicine and cardiac sciences at the University of Calgary. "There’s still additional value [of exercise] independent of weight loss."

The American Diabetes Association guidelines advises patients to exercise 30 minutes a day at least five days a week, and recommends routines similar to the ones Sigal studied: aerobic workouts (such as walking, swimming, biking), with weight training (with weights or bands) and practice in flexibility (gentle stretching to reduce the risk of exercise-related injuries).

As in the case of all exercise regimens, one must check with one's doctor before hitting the gym for a stress test and to make sure you create a safe workout program geared to your abilities. Sigal says this is particularly true if you’re overweight, middle-aged or older, or have any other health issues, like smoking, high cholesterol or high blood pressure.