If you think managing your blood sugar is all about cutting carbs and skipping dessert, think again. Strength training could be one of your most powerful tools
WHY EXERCISE IS CRUCIAL
➤ Muscles need energy to work. To feed them, your body burns sugar for energy, lowering blood glucose levels
➤ Regular exercise helps your body use insulin more efficiently, can lower blood sugar levels for up to 12 hours after exercise
Also, keeping blood sugar low on a regular basis can dramatically reduce your risk of heart disease
WHAT KIND OF EXERCISE IS BEST?
➤ Strength training is most effective for blood sugar control. Both aerobics and strength training create more mitochondria, which helps fight Type 2 diabetes, but weight lifting may be slightly more effective. Also counters age-related muscle loss
FOR MAX BENEFIT: Weights should feel heavy
➤ High-Intensity Interval Training (HIIT) or short bursts of vigorous activity interrupted by lower intensity periods reverses pre-diabetes in nearly 40% of participants in some studies
FOR MAX BENEFIT: Exercise at high intensity for 30 secs, rest for 60 secs (1:2 work-to-rest ratio). Gradually cut rest to 30 secs
➤ Moderate Aerobic Activity like walking helpful but not enough for muscle building
WHEN TO EXERCISE
☑ If you don’t have insulin resistance, when you work out doesn’t matter much
☑ For diabetics and those with pre-diabetes, post noon exercise tends to help, studies suggest
☑ For people with insulin resistance, the best time to exercise is about 30 mins after a meal
Train at least 3 times a week, avoid more than 2 rest days in a row
Source: The New York Times, Cleveland Clinic
Discover more empowering stories and insightful content like this on YOUxTalks, your go-to destination for inspiration and knowledge.
Follow YOUxTalks on Instagram: https://www.instagram.com/youxtalks
