A review of the evidence reveals the positive effect that physical activity has for people with diabetes and high blood pressure.

Researchers at Johns Hopkins University have looked at 235 different studies on how exercise affects those with diabetes and high blood pressure, both of which are risk factors for heart disease. From the evidence, they say that a good programme would include both aerobic and resistance exercise.

For the aerobic part, walking, swimming, and cycling between a range of 55 to 79 per cent of maximum heart rate should be the aim. Three or four times a week - more, if you want to lose weight - is needed, say the researchers. For resistance training, use weights and do one set of eight to ten different exercises, trying to fit in two sessions a week.

Exercising at this frequency helps by increasing insulin sensitivity, reducing body fat, and increasing muscle mass. If you are unfit to start with you should, of course, take your exercise gently at first.

Source

Journal of the American Medical Association 2nd October 2002