What exercise is best for Diabetes?

Introduction

People with diabetes know that exercise is an important part of your treatment plan. It is one of those conditions that you have to battle for the rest of your life, and it affects not only your body but your mind and lifestyle as well.

Everyone knows that exercise can help you control your blood sugar levels, lower your risk of complications, and improve your overall health and well-being. But there are so many workout routines to follow. So, what are the best exercises for Diabetes?

Why is exercise so important (when it comes to Diabetes)?

It is well established, and studies show that adults who maintain an active lifestyle (precisely speaking - physically) can reduce their risk of developing impaired glucose tolerance, insulin resistance, and type 2 diabetes. Meanwhile, we also know that low cardiovascular fitness is a strong and independent predictor of type 2 diabetes. And so, strength training it is.

The best way to slow down & reverse Diabetes:

We all know that strength training can have a positive impact on diabetes management. It can also help reduce liver fat and improve blood sugar levels in people with obesity and those with diabetes. 

To elaborate further, here’s a deep-dive summary. When you work out, your energy output is higher than your normal level. Which means that your muscles require more energy. Basic 8th-grade science tells me that for energy to be used, we need fuel. And we use glucose (fuel) to deliver the energy required. In fact, resistance training is particularly beneficial for type 2 diabetes. 

Pro tip: the larger the muscle, the more energy is required to exercise that muscle. Well, that’s my invitation to finally hit the leg day. Specifically, resistance training or strength training with weights improves diabetes risk factors.

You won’t have to worry about finding the perfect workout routine for your condition when we can bring you personalised routines. Head over to our 24.1 lifestyle transformation program.

Yoga/Running/Swimming for Diabetes  

Since, not only is strength training good, but the lack of it is really really bad, does it make walking/running/yoga useless? Won’t that help me reverse Diabetes? 

Yes and No. Exercises and activities of any kind are definitely going to help you mitigate and manage Diabetes. Both your Diabetes and your health will improve with regular exercise. However, the fact of the matter is, that strength training directly relates to muscle mass. Which in turn relates to glycaemic control.

The muscle mass long life equation

To make it simple, diabetes is dependent on these three factors: 

1) obesity 

2) lifestyle habits 

3) and muscle mass. 

According to WHO (2011), nearly 90% of diabetic patients develop type 2 diabetes, mostly related to excess body weight. And weight is inversely related to muscle mass. So, when your weight is high along with a high body fat percentage, and your muscle mass is low, it increases the risk of developing type 2. Hence, our goal at BACK2BASICS is to improve body composition. This can be done in two ways. Either you reduce body fat, or you build muscle mass. 

Surprise, surprise! Strength training is the best way you can do both at the same time.

what are the best exercises for Diabetes?

Upper body - Chest press

The chest press is a strength exercise that aims majorly at (as the name suggests) the chest. However, it requires not only back stability and core engagement but also shoulders and triceps to drive power. And that’s why it’s a great upper-body exercise. First, you lie on your back. If you are on the floor, bend your knees and your feet flat on the floor. If on the bench, you can let your knees bend and your feet on the floor. Hold a dumbbell in each hand at chest level and raise it above your chest until your elbows are straight but not locked. Pause for a second and then slowly lower the weights toward your chest. 

Lower Body - Squats

Squats are one of the best exercises for your lower body, as they work your glutes, hamstrings, quads, and calves. They also engage your core and improve your posture. To do a squat, stand with your feet shoulder-width apart, and hold a dumbbell in each hand at your sides, or a single dumbbell with both hands in front of your chest. Keep your back straight, your chest up, and your eyes forward. Slowly bend your knees and lower your hips until your thighs are parallel to the floor, or as low as you can comfortably go. Pause for a second, and then push through your heels to stand up.

Repeat for 4 - 12 repetitions or as many as you can with good form.

Lower Body - Lunges

While also being a great lower body exercise, they also challenge your balance and coordination. To do a lunge, stand with your feet hip-width apart, and hold a dumbbell in each hand at your sides, or a single dumbbell with both hands in front of your chest. Take a big step forward with your right foot and lower your body until your right thigh is parallel to the floor and your left knee is almost touching the ground. Make sure your torso is upright even at the lowest position. Pause for a second, and then push through your right heel to return to the starting position.

Repeat with alternate legs for 8-12 reps on each side for 1 set.

Upper Body - Rows

Rows are an effective exercise for your back, as they work your lats, traps, rhomboids, and biceps. They also improve your posture and prevent back pain. To do a row, you can use a dumbbell, a resistance band, or a cable machine. 

For example, to do a dumbbell row, stand with your feet shoulder-width apart, and hold a dumbbell in both your hands. Hinge forward at your hips and keep your back flat and your core tight. Let the dumbbell hang from your shoulder, with your palm facing your body. Pull the dumbbell up to your chest, keeping your elbow close to your body and squeezing your shoulder blade. Pause for a second, and then lower the dumbbell to the starting position. Repeat 8 to 15 times, or as many as you can with good form. You can either do both hands at the same time or do them one by one.

Core - Planks 

Planks are a simple but powerful exercise for your core, as they work your abs, obliques, lower back, and hips. They also stabilise your spine and improve your alignment. To do a plank, get into a push-up position, but place your forearms on the floor instead of your hands, with your elbows under your shoulders. Keep your body in a straight line from head to toe, and squeeze your glutes and abs. Hold this position for as long as you can, without letting your hips sag or your back arch. Aim for at least 30 seconds and work your way up to a minute or more.

Conclusion

Strength training exercises can change the way our relationship with diabetes has become. Not only does consistent strength training help us control our insulin levels, but it also improves the quality and length of life. Gaining muscle mass is the best thing you can do. Not only does it reduce the likelihood of suffering from Diabetes, but It enables us to engage in other physical activities such as cycling, swimming, walking, etc. that we love. And it empowers us to regulate our insulin levels by improving insulin sensitivity and better glycaemic control.