MightyMitts
12 week Program & Type 2 Diabetes
The MightyMitts 12-Week Exercise Programme: A Scientifically Grounded Approach to Managing Type 2 Diabetes
The MightyMitts 12-week exercise programme is a meticulously crafted plan
grounded in years of scientific research and designed to deliver tangible improvements in metabolic health, strength, and overall fitness for individuals with type 2 diabetes.
Developed in collaboration with a range of healthcare professionals, including clinical exercise physiologists, physiotherapists, clinical personal trainers and dieticians our program covers everything you need on your journey to better health with safe, effective and progressive exercises supported by user friendly tools and a nutrition guide to help you fuel your body right.
Developed in collaboration with a range of healthcare professionals, including clinical exercise physiologists, physiotherapists, clinical personal trainers and dieticians our program covers everything you need on your journey to better health with safe, effective and progressive exercises supported by user friendly tools and a nutrition guide to help you fuel your body right.
Scientific Foundation and Evidence-Based Practice
The MightyMitts exercise programme is rooted in the latest scientific evidence and best practices in exercise science for managing type 2 diabetes. It incorporates a variety of exercises that have been scientifically proven to:
Improve insulin sensitivity:
Regular exercise enhances the body's ability to use insulin effectively, leading to better blood sugar control. (Source: Church et al., 2002)
Increase muscle mass and strength:
Stronger muscles improve glucose uptake and utilization, contributing to better blood sugar regulation and overall metabolic health. (Source: Kalyani et al., 2014)
Enhance cardiovascular health:
Aerobic exercise improves heart health, which is crucial for individuals with type 2 diabetes who are at an increased risk of cardiovascular complications. (Source: Kokkinos et al., 2010)
Promote weight management:
Exercise helps maintain a healthy weight, which is essential for managing type 2 diabetes and reducing its associated health risks.
Key Features of the Evidence-Based, Expert-Guided Programme
This programme is carefully designed to improve your balance, strength, and mobility, reducing your risk of falls and enhancing your confidence and independence.
Targeted Strength Training:
Focuses on building strength in key muscle groups, which is essential for improving insulin sensitivity and overall metabolic health. This includes exercises for the:
Upper body: Arms, shoulders, and back.
Lower body: Legs and hips, which are particularly important for overall strength and mobility.
Core: Strengthening your core improves stability and balance.
Upper body: Arms, shoulders, and back.
Lower body: Legs and hips, which are particularly important for overall strength and mobility.
Core: Strengthening your core improves stability and balance.
Expert Guidance:
Developed by clinical exercise physiologists, physiotherapists and clinical personal trainers with expertise in grip, strength, mobility, balance expertise in exercise and diabetes management. The exercises are demonstrated clearly and provide you with a structured plan over 12 weeks. Covers everything you need on your journey to better health with safe, effective and progressive exercises supported by user friendly tools.
Improved Cardiovascular Fitness:
Incorporates aerobic exercises like walking, brisk walking, jogging, cycling, or swimming, which get your heart pumping and improve your circulation, contributing to better heart health and blood sugar control.
Balance and Mobility Enhancement:
Includes exercises to improve balance and flexibility, which are important for preventing falls and maintaining an active lifestyle, which in turn supports overall health and diabetes management.
Progressive Overload:
The programme is designed with a gradual progression, starting with lighter exercises and gradually increasing the intensity and challenge over time, ensuring continual improvement without overexertion.
Multimodal Approach:
The program combines different types of exercise, including aerobic exercise, strength training, and balance training, to provide a comprehensive approach to managing type 2 diabetes and improving overall health.
Nutrition Guide:
Provides evidence-based information on healthy eating for diabetes management, offers guidance on essential nutrients, portion control, and hydration, and helps manage specific dietary needs related to blood sugar control.
Here's what you'll learn:
Here's what you'll learn:
Understanding Diabetes:
A clear and concise overview of diabetes, including how it affects your body and the correlation with grip strength.
The Power of Nutrition:
Discover how food choices directly impact your blood sugar levels and overall health.
Carbohydrate Management:
Learn about different types of carbohydrates and how they affect your blood sugar. Get practical tips on managing your carbohydrate intake, including portion control and healthy swaps.
Healthy Fats and Fibre:
Discover the benefits of including healthy fats and fibre in your diet for improved blood sugar regulation and heart health.
Meal Planning and Preparation:
Get practical tips on meal planning, supermarket shopping, and healthy cooking techniques to make nutritious eating a sustainable part of your life.
Hydration:
Understand the importance of staying hydrated for diabetes management and overall health.
Recipe Book:
Provides a variety of delicious and nutritious recipes that are easy to prepare and tailored to the needs of adults with type 2 diabetes, focusing on healthy ingredients and balanced meals. It includes recipes that are:
Nutrient-Rich:
The recipes are packed with essential vitamins, minerals, and fiber to support your overall health and well-being.
Portion Control:
Each recipe includes clear portion sizes to help you manage your calorie intake and maintain a healthy weight.
Delicious and Satisfying:
We believe that healthy eating should be enjoyable! You'll find a variety of flavorful dishes that will keep your taste buds happy and your body nourished.
Easy to Follow:
The recipes are simple to prepare, even if you're not a seasoned cook. We've included clear instructions and helpful tips to make cooking a breeze.
Tools to Empower Your Health Journey:
This comprehensive set provides exceptional value and includes everything you need to build grip strength, improve balance, and enhance your overall fitness from the comfort of your own home.
You'll find hand grip strengtheners, a dynamometer to track your progress, resistance bands, a strength tube set for added challenge, a yoga mat for comfort, and a stainless steel water bottle to stay hydrated.
You'll find hand grip strengtheners, a dynamometer to track your progress, resistance bands, a strength tube set for added challenge, a yoga mat for comfort, and a stainless steel water bottle to stay hydrated.
Making TOMORROW BETTER than today.
By combining targeted exercise, nutritional guidance, and delicious recipes, the Mighty Mitts Health Kit empowers you to take control of your health and manage your type 2 diabetes effectively. Start your journey to a healthier, more active you today!
Sources:
Church, T. S., Blair, S. N., Cocreham, S., et al. (2002). Effects of aerobic and resistance training on hemoglobin A1c levels in patients with type 2 diabetes: a randomized controlled trial. JAMA, 288(12), 1522–1530.
Hong, A. R., & Kim, S. W. (2018). Effects of Resistance Exercise on Bone Health. Korean Journal of Family Medicine, 39(4), 208–215.
Kalyani, R. R., Corriere, M., & Ferrucci, L. (2014). Age-related and disease-related muscle loss: the effect of diabetes, obesity, and other diseases. The Lancet Diabetes & Endocrinology, 2(10), 819–829.
Hong, A. R., & Kim, S. W. (2018). Effects of Resistance Exercise on Bone Health. Korean Journal of Family Medicine, 39(4), 208–215.
Kalyani, R. R., Corriere, M., & Ferrucci, L. (2014). Age-related and disease-related muscle loss: the effect of diabetes, obesity, and other diseases. The Lancet Diabetes & Endocrinology, 2(10), 819–829.
Kokkinos, P. F., Giannopoulos, G., Manolis, A. S., et al. (2010). Physical activity in the prevention and management of high blood pressure. Hellenic Journal of Cardiology, 51(2), 136–142.
Liu, C.-J., & Latham, N. K. (2009). Progressive resistance strength training for improving physical function in older adults.Cochrane Database of Systematic Reviews, (3) CD002759.
Liu, C.-J., & Latham, N. K. (2009). Progressive resistance strength training for improving physical function in older adults.Cochrane Database of Systematic Reviews, (3) CD002759.