Exercise as it relates to Disease/Excessive sitting inhibits Insulin function in Type 2 Diabetes

Prevalence It is not uncommon for people to spend one-half of their waking day sitting.Hamilton, M., Hamilton, D. and Zderic, T. (2007). The role of low energy expenditure and sitting in obesity, metabolic syndrome, type 2 diabetes, and cardiovascular disease. Diabetes, 56(11), pp.2655--2667 Changes in the modern society are giving people the opportunity for a more sedentary lifestyle such as watching TV, sitting in a car or using the computer. This estimates that nearly 70% of Australian adults, almost 12 million people, conduct in sedentary behaviours daily.Abs.gov.au, (2014). Australian Bureau of Statistics. [online] Available at: http://www.abs.gov.au/ [Accessed 30 Sep. 2014].8. Health.gov.au, (2014). Department of Health | Australia's Physical Activity and Sedentary Behaviour Guidelines Sedentary Behaviours and Insulin resistance Evidence suggests that every two hours you spend sitting in front of the TV increases your risk for Type 2 diabetes (T2d) and other chronic diseases by 14 percent.George, E., Rosenkranz, R. and Kolt, G. (2013). Chronic disease and sitting time in middle-aged Australian males: findings from the 45 and Up Study. Int J Behav Nutr Phys Act, 10(1), p.20. This excessive sitting has an immediate effect on how our bodies are able to metabolize glucose increasing the risk factors for T2d.Hamilton, M., Hamilton, D. and Zderic, T. (2007). Role of low energy expenditure and sitting in obesity, metabolic syndrome, type 2 diabetes, and cardiovascular disease. Diabetes, 56(11), pp.2655--2667.Health.gov.au, (2014). Department of Health | Australia's Physical Activity and Sedentary Behaviour Guidelines. [online] Available at: http://www.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines [Accessed 26 Sep. 2014]. When we are sedentary our muscles are not used, our body needs to work harder to assist with metabolizing foods (mostly carbohydrates) and storing the glucose for energy.Hamilton, M., Hamilton, D. and Zderic, T. (2007). Role of low energy expenditure and sitting in obesity, metabolic syndrome, type 2 diabetes, and cardiovascular disease. Diabetes, 56(11), pp.2655--2667.Health.gov.au, (2014). Department of Health | Australia's Physical Activity and Sedentary Behaviour Guidelines. [online] Available at: http://www.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines [Accessed 26 Sep. 2014]. This can put large amount of stress on the insulin producing Beta cells and we quickly become more insulin resistant (IR).George, E., Rosenkranz, R. and Kolt, G. (2013). Chronic disease and sitting time in middle-aged Australian males: findings from the 45 and Up Study. Int J Behav Nutr Phys Act, 10(1), p.20. Type 2 Diabetes T2d can be defined as insufficient levels of insulin or the body not being able to use insulin effectively (Insulin resistance).Nelson, K., Boyko, E. and Reiber, G. (2002). Diet and Exercise Among Adults With Type 2 Diabetes. Third National Health and Nutrition Examination Survey.8. Health.gov.au, (2014). Department of Health | Australia's Physical Activity and Sedentary Behaviour Guidelines T2d characteristics include -Inability to control metabolic pathways and blood glucose levels - Insulin resistance and insulin deficient Nelson, K., Boyko, E. and Reiber, G. (2002). Diet and Exercise Among Adults With Type 2 Diabetes. Third National Health and Nutrition Examination Survey. -Obesity and being physical inactive tephens et al (2011). Effects of 1 day of inactivity on insulin action in healthy men and women: interaction with energy intake. Metabolism. 60(7):941–949 -High levels of sedentary behaviours are associated with increased risk of having t2d Stephens et al (2011). Effects of 1 day of inactivity on insulin action in healthy men and women: interaction with energy intake. Metabolism. 60(7):941–949 All this increased sitting and decreased Physical activity has a profound negative effect on almost every aspect of our health. In particular type 2 diabetes.7. Nelson, K., Boyko, E. and Reiber, G. (2002). Diet and Exercise Among Adults With Type 2 Diabetes. Third National Health and Nutrition Examination Survey. T2d results from a combination of genetic and environmental factors. The risk has a strong association with lifestyle factors such as type of occupation, socioeconomic status, overweight and obese individuals, dietary factors and the amount of daily movement one engages in.8. Health.gov.au, (2014). Department of Health | Australia's Physical Activity and Sedentary Behaviour Guidelines It is estimated that up to 60% of type 2 diabetes can be prevented.Abs.gov.au, (2014). Australian Bureau of Statistics. [online] Available at: http://www.abs.gov.au/ [Accessed 30 Sep. 2014]. People at risk of t2d can delay and even prevent this disease by engaging in a healthy lifestyle.Abs.gov.au, (2014). Australian Bureau of Statistics. [online] Available at: http://www.abs.gov.au/ [Accessed 30 Sep. 2014].11. Hamilton, M., Hamilton, D. and Zderic, T. (2007). Role of low energy expenditure and sitting in obesity, metabolic syndrome, type 2 diabetes, and cardiovascular disease. Diabetes, 56(11), pp.2655--2667. The less active you are, our metabolic function decreases the activity of an enzyme called lipoprotein lipase (LDL) which is associated with higher triglyceride levels and lower HDL levels (the ‘good’ cholesterol).Stephens et al (2011). Effects of 1 day of inactivity on insulin action in healthy men and women: interaction with energy intake. Metabolism. 60(7):941–949 Also fuel mobilization is controlled during exercise. If exercise is sustained, a decrease in insulin secretion and increases in blood sugar levels (glucagon, catecholamines, cortisol secretion), which aids in the metabolism of fats, proteins and carbohydrates.7. Nelson, K., Boyko, E. and Reiber, G. (2002). Diet and Exercise Among Adults With Type 2 Diabetes. Third National Health and Nutrition Examination Survey. Physical activity and Sedentary behaviour guidelines - Follow Canadian Sedentary Behaviour Guidelines for Youth and Children - Australia's Physical Activity and Sedentary Behaviour Guidelines and American Diabetes Association recommends engaging in some form of general moderate exercise (walking, jogging, gardening) for most of and preferably all day.7. Nelson, K., Boyko, E. and Reiber, G. (2002). Diet and Exercise Among Adults With Type 2 Diabetes. Third National Health and Nutrition Examination Survey.8. Health.gov.au, (2014). Department of Health | Australia's Physical Activity and Sedentary Behaviour Guidelines The guidelines also recommend some resistance training at least 2 days per week to reduce the time spent being sedentary. Recommended strategies to reduce time seated What Explain Suggestions Why Recommended byThe enduring Mover Framework Involves Stand, Walk, Push elements -Stand at least 50% a day and once an hour. -Walk 10,000 or more steps per day -Push: exercise at least twice per weekCsep.ca, (2014). CSEP - Read the Guidelines. [online] Available at: http://www.csep.ca/english/view.asp?x=949 [Accessed 30 Sep. 2014]. -Sitting is hazardous to all forms of our health.George, E., Rosenkranz, R. and Kolt, G. (2013). Chronic disease and sitting time in middle-aged Australian males: findings from the 45 and Up Study. Int J Behav Nutr Phys Act, 10(1), p.20. - decrese risk of bone fracture, muscle loss Dr. James Levine, Professor of Medicine, Mayo Clinic.Workspace movement Friendly Decreasing time spent sitting at a deskGeorge, E., Rosenkranz, R. and Kolt, G. (2013). Chronic disease and sitting time in middle -aged Australian males: findings from the 45 and Up Study. Int J Behav Nutr Phys Act, 10(1), p.20. -Using: A standing desk -an exercise peddler -Sit on a yoga ball -Take frequent breaksAssociations of sedentary behaviour, sedentary bouts and breaks in sedentary time with cardio metabolic risk in children with a family history of obesity. (2013). PLOS One, 8(11), p.791.Prolonged Periods of limited muscle activity can reduce insulin action.-Department of Health Aust -Canadian Sedentary Behaviour Guidelines -Dr. James Levine (inventor of the standing desk) Break it up Frequent interruptions in Sedentary timeAssociations of sedentary behaviour, sedentary bouts and breaks in sedentary time with cardio metabolic risk in children with a family history of obesity. (2013). PLOS One, 8(11), p.791. Take standing breaks as often as possibly or every 30-45 mins. -Associated with metabolic risk improvementsHealy, G., Wijndaele, K., Dunstan, D., Shaw, J., Salmon, J., Zimmet, P. and Owen, N. (2008). Objectively measured sedentary time, physical activity, and metabolic risk the Australian Diabetes, Obesity and Lifestyle Study (AusDiab). Diabetes care, 31(2), pp.369--371. -A study suggests that, Glucose mmol/L after active breaks was reduced compared with no break.Dunstan, D., Kingwell, B., Larsen, R., Healy, G., Cerin, E., Hamilton, M., Shaw, J., Bertovic, D., Zimmet, P., Salmon, J. and others, (2012). Breaking up prolonged sitting reduces postprandial glucose and insulin responses. Diabetes care, 35(5), pp.976--983. -Association of Sedentary Behaviours -The department of Health: Sedentary Behaviour Guidelines Limit Screen time Limit time spent using electronic media (8).Associations of sedentary behaviour, sedentary bouts and breaks in sedentary time with cardio metabolic risk in children with a family history of obesity. (2013). PLOS One, 8(11), p.791. -No more than 2 hours a day -Allocated specific times for electrical media (not in daylight hours) - Reward good behaviour with active family time || Lower levels of screen time are associated with reduced health risks -Insulin levels drop with too much sitting 6. Lakerveld, J., et al.(2013). ‘The effects of a lifestyle on leisure time sedentary behaviors in adults at risk: The Hoorn Prevention Study, a randomized controlled trial’. Preventative Medicine. Vol. 57, pp. 351 - 356. || Department of Health -Make your move -sit less-Be Active for Life. || Further reading Enduring Mover Framework The Australian Diabetes, Obesity and Lifestyle Study (AusDiab) Video: Workouts can't undo damage done from sitting all day References