Living with diabetes can feel like a never-ending battle, but incorporating strength training might be a helpful way to manage it. Let’s explore how diabetes and exercise are connected!
If you’re one of those who have to live with diabetes, you should understand how important aerobic exercises are for your body. Activities like walking, running, or swimming are excellent for regulating blood glucose. Plus, you tend to sweat and lose weight while doing these activities, which helps since extra weight and diabetes don’t go well together. However, have you ever considered that there might be an even better way to manage your blood glucose and lose weight?
We’re talking about weightlifting, and here’s why it might be better than aerobics in the long run. If you have diabetes, you probably know that a fast metabolism helps regulate blood sugar levels and manages other side effects of the condition. What you might not know is that weightlifting can significantly improve your metabolism. So, to control your glucose levels and get in shape, start lifting weights right away.
Weightlifting does more than just burn calories. The more muscle you have, the more fat you burn. By building muscle, you’ll improve your body’s sensitivity to insulin. The more muscle mass you develop, the less insulin your body needs, making it easier to naturally manage stable blood sugar levels. Combine this workout with a stable diet, and you’ll have your diabetes under better control.
Cardiovascular activities typically lower blood sugar levels while you’re exercising and stabilize them afterward. On the other hand, resistance training might increase your sugar levels during the workout and stabilize them over the next 24 hours. Pay attention to how your body reacts to different exercises to avoid hyperglycemia or hypoglycemia.
Before starting any new exercise routine, it’s smart to consult with your doctor to see if there are any precautions you should take. Once you get the green light, you’re good to go. It might be helpful to hire a personal trainer, as the initial stages of exercising can be tricky due to fluctuations in your blood sugar levels. Aim to work out your entire body two to three times a week, focusing on different muscle groups each day and ensuring you include rest days for muscle recovery.
Remember to warm up before any activity, and consider taking extra time to do it. A brisk walk is a good warm-up. Likewise, make sure to stretch and relax your muscles after your workout.
With regular exercise, you’ll also need to adapt your diet. Proper nutrition is crucial when undergoing strength training, especially for those with diabetes. Focus on eating plenty of fresh fruits and vegetables, whole grains, beans, lean meats, and low-fat dairy. Be cautious with high Glycemic Index (GI) foods like white bread, white rice, and soda, and limit your intake of fast food, which can worsen insulin resistance due to its high carb, trans-fat, and sodium content.
Combining a healthy diet with regular strength training is key to managing diabetes. This approach might not completely reverse the condition, but it will improve how you feel and give you control over your health. There are many ways to manage type 2 diabetes, and this is just one effective method.
Get familiar with your body and how it reacts to changes in exercise and diet. Once you understand these reactions, managing diabetes becomes much easier.
