Ασκήσεις για διαβήτη τύπου 2 — 150 λεπτά + περίπατοι μετά τα γεύματα

The ADA 2022 Standards of Care position exercise as foundational treatment for type 2 diabetes, not just an adjunct. The protocol: 150 minutes per week of moderate aerobic exercise PLUS resistance training 2-3 times per week. Combined, this reduces HbA1c 0.5-0.7% — comparable to adding a second oral diabetes medication. Beyond the weekly volume, the timing matters: post-meal walks (10-30 minutes within 30-60 minutes of eating) cut postprandial glucose 20-30% per published trials. This is the single most-impactful daily lever for blood-glucose control. And critically: avoid sedentary bouts >90 minutes — interrupt with 2-3 minutes of standing or walking. The mechanism is multiple: insulin-independent glucose uptake by working muscles, improved insulin sensitivity for 24-48 hours post-workout, increased muscle mass (the body's largest glucose-disposal organ), and reduced visceral adiposity.

Volya's catalogue carries the foundation moves: slow-arm-swing-walk and standing-march for the post-meal cardio that owns the daily glucose curve, seated-march for indoor variants, wall-push-up for upper-body strength, supported-glute-bridge for joint-friendly glute work, sit-to-stand for functional strength (and the eccentric leg work that drives insulin sensitivity), single-leg-stance for balance + neuropathy fall prevention. The AI coach also knows the nutrition side — carb shaping 30-50 g per meal paired with protein + fibre + healthy fat, vinegar before high-carb meals (-20% postprandial glucose), low-GI substitutions, alcohol limit, vegan-PCOS-style B12 mandatory. This page is informational — work with your endocrinologist on your full plan including any oral medications, GLP-1 agonists, or insulin titration.