Exercise has benefits for our entire body and helps prevent a number of diseases called chronic diseases such as: obesity, cardiovascular disease and type 2 diabetes; however, an appropriate prescription is required.
It is known that physical inactivity is one of the main risk factors for morbidity and mortality worldwide. That is why the World Health Organization (WHO) has set a global goal to reduce by 10% the prevalence of diseases associated with lack of physical activity in the population by 2025.
In the case of Chile, according to the National Health Survey 2016-2017, 12.3% of people over 15 years of age have diabetes, being higher in the case of women (14%). If we compare with the 2009/2010 measurement (9.4%), there was a significant increase and these indicators are above world values.
There are several determining factors for the development of this disease, such as genetic background and obesity, but there is no doubt that physical inactivity or lack of physical exercise is one of the most important. That's why lifestyle change is essential to avoid diabetes in adulthood.
Astrid Von Oetinger, a scholar in the kinesiology career at the University of San Sebastián (USS), says several studies show that there is a lower incidence of type 2 diabetes in people who have made a change in their lifestyle and incorporated an exercise routine
The WHO recommends 150 minutes of moderate exercise a week for adults. "If this WHO standard is met and according to National Health Survey data, people between the ages of 15 and 35 would be 38% less likely to suffer from diabetes or metabolic syndrome, which shows that exercise is a factor protection of the Chilean population does not have these diseases, "said the teacher.
Regarding the type and quantity of recommended exercises, Von Oetinger explained that since November 2017 the ministerial guide with physical activity recommendations for people with diabetes mellitus and insulin resistance has been available.
In the document "a combination is established between aerobic exercise (such as walking, jogging, dancing or pedaling) with a practice of physical activity of force (squats, pushups, sit-ups)." The ideal frequency should be four times a week in aerobic activity and at least two or three times a week in the case of strength exercises. "
"The exercise should be between 30 and 60 minutes and the important thing is that the physical activity is moderate to intense 45 minutes after eating food, as scientific evidence shows that it generates a better average in 24 hours," he added. the expert
Finally, the USS kinesiologist said that people with diabetes need to "stop their sedentary behavior (sitting or lying down) for about 3 minutes and every 30 minutes with light exercise such as walking or climbing a ladder to reduce periods of hyperglycemia" .