Living with diabetes can be a constant struggle, but one way to help manage it is through strength training. Let’s explore how exercise and diabetes are connected.
If you have diabetes, you probably know that aerobic exercises like walking, running, and swimming are important for your health because they help regulate blood glucose levels. These activities make you sweat and help you lose weight, which is beneficial since extra weight and diabetes don’t mix well. However, there’s another effective way to regulate your blood glucose and lose weight: weightlifting.
Weightlifting offers several long-term benefits that make it even more effective than aerobics. It can significantly improve your metabolism, which is crucial for regulating blood sugar levels, reducing nausea, and managing other diabetes side effects. The more muscle you build, the more fat you burn, and a faster metabolism helps keep your blood sugar stable.
Building muscle also improves your body’s sensitivity to insulin. The larger your muscle mass, the less insulin you need, making it easier to maintain stable blood sugar levels naturally. To keep your diabetes under control, combine weightlifting with a balanced diet.
Keep in mind that cardiovascular exercises lower blood sugar levels during the activity and stabilize them afterward. In contrast, resistance training can raise blood sugar levels during the workout but stabilize them in the following 24 hours. Pay attention to how your body reacts to these exercises to avoid high or low blood sugar.
Before starting any new workout routine, consult with your doctor to see if there are any activities you should avoid. Once you get the green light, consider hiring a personal trainer to help navigate the initial stages, which can be challenging due to fluctuating blood sugar levels. Aim to work out your whole body two to three times a week, rotating muscle groups and allowing rest days for recovery and muscle growth.
Warm up before any activity, possibly with a brisk walk, and cool down afterward by stretching and relaxing your muscles. Adjust your diet to support your new exercise routine. People with type 2 diabetes should prioritize fresh fruits and vegetables, whole grains, beans, lean meat, and low-fat dairy. Be cautious with high glycemic index foods like white bread, white rice, and soda, and limit fast food due to its contributions to insulin resistance and high levels of unhealthy fats and sodium.
Combining a well-rounded diet with regular strength training is key to managing diabetes. While you might not completely reverse diabetes, you will feel better and more in control. Understanding how your body responds to exercise, diet, and lifestyle changes will make it much easier to manage or even overcome diabetes.
