Regular exercise is a critical component for weight loss and controlling blood sugar. According to the World Health Organisation, about 422 million people worldwide suffer from diabetes, including the majority of low and middle-income countries. Furthermore, 1.5 million individuals die each year from diabetes. These statistics provoke the need for preventative and counter-measures to enhance the health of people with diabetes. One such way is to focus on routine exercises. However, it is important to add strength training into the regimen, not just for blood glucose control but also for bone strength, muscular strength, and general health.
Among the various methods to manage diabetes, strength training ranks supreme. This is because the more weight a person carries, the more insulin he will require. Also, strength training can help build muscles, and lower the risk of blood sugar in people with type 1 diabetes. Let’s explore more insights into strength training and its potential health benefits.
Significance of Strength Training: Amazing Benefits of Strength Training
A study conducted by researchers at Stanford University revealed that strength training is the best strategy for fat reduction and blood sugar management, surpassing cardio and an amalgam of the two. Another study published in Diabetologia discovered that those who performed strength exercises such as shoulder presses and leg presses made significant progress. Not only did they lose fat and increase muscle, but they also maintained stable sugar levels when compared to other aerobic equipment such as treadmills.
Following this, here’s a look at the benefits of strength training in a brief manner:
1. Effective Use of Insulin
Insulin is a hormone that allows entry of blood sugar into the cells where it is utilised for energy. Pumping muscles helps in pushing glucose into them. In addition, regular exercise also helps the body become efficient while transporting glucose from the bloodstream to the muscles.
[ Also Read: Insulin Resistance Causes, Symptoms and Treatment ]
2. Lowers Blood Sugar
While keeping the body efficient, strength training also allows muscles to engross more glucose. This means that after the exercise, muscles will continue using glucose thus, keeping blood sugar low for several hours.
3. Weight Loss
The more an individual performs muscle training, the more he is subjected to burn calories. Not only this, but strength training allows individuals to increase the rate at which calories are burned even when exercises are not performed. This is because strength training helps to grow muscles, which require more calories than fat for upkeep.
4. Minimises Risk of Heart Disease
It is important to highlight that heart disease is a common complication of type 2 diabetes. As per the statement issued by the University of Michigan School of Kinesiology, Strength training improves both traditional heart disease risk elements such as lipids, glucose, and blood pressure, as well as non-traditional heart disease risk factors such as sleep, mood, quality of life, and blood vessel function. Compared to a sedentary lifestyle that only increases the risk of heart disease, strength training efficiently lowers them.
5. Strengthening Bones
High blood sugar refers to an increase in glucose that adheres to collagen (bone) protein, decreasing its development and structure. As a result, diabetics are more likely to get fractures. Also, they are more prone to falls followed by neuropathy in feet and legs. Countering such complications, strength training thereby helps in improving stability and balance among individuals.
How to Start Strength Training: Key to Start
There is no ideal diet as such for patients suffering from diabetes and for those who wish to start weightlifting. However, some aspects of a healthy food plan should be addressed. They are as follows:
1. Choose Right Proteins
Including more protein in the diet plan can help lose weight and belly fat by affecting the weight-regulating hormones, suppressing appetite, and increases metabolism.
Some of the protein-rich foods that can be included in the meal are:
- Beans
- Legumes
- Tofu
- Eggs
- Low-fat dairy products
2. Select Healthier Fats
It is important to note that certain fats can adversely affect the brain and heart. Fat consists of high calories and its excessive consumption can lead to obesity. Thus, foods consisting of unsaturated fat can be added to the diet instead of foods rich in saturated fat such as avocados, salmon and olive oil.
3. No To Sugary Drinks
Sugary beverages like fruit juices, soda drinks etc. are high in calories but do not possess any nutritional value. Therefore, water should be consumed in large amounts rather than these beverages to keep the body hydrated and enable its functioning smoothly.
4. Moderate Tablet
Along with the aforementioned strategies, individuals can consume Moderate tablet- a natural, trademarked botanical extract that moderates the absorption of carbs and calories by up to 40%. moderating post-meal sugar and insulin spikes.
These fundamentals can help in gaining general strength and better managing diabetes. But, before starting, consult the doctor about exercise and diabetes. Inquire if they have any special guidelines or constraints to propose. Remember, it’s never too late to start. With balanced meals and planned workouts, an individual can manage diabetes and overall health efficiently.
