Physical activity is as important as diet when diabetes is concerned. Exercise helps reduce the amount of glucose in the blood irrespective of your condition of insulin resistance or lesser levels of insulin in the blood. When you exercise, your muscles get the glucose without the presence of insulin, thus reducing the amount of glucose.
What Kinds of Exercise to Do
There are three main kinds of exercise
- Strength training
- Flexibility work
An apt balance of all three is recommended.
Aerobic exercises include:
30 minutes of aerobic exercise all days a week is suggested. But, doing it at least 3-4 days a week is a must. A combination of these exercises or any one of them would bring in a gradual yet considerable change in the way your body responds to glucose.
Making your work-out session fun is another good idea to keep up the enthusiasm going. Get a friend to walk with you or involve him in the sport you are playing. Walking your dog is also relieving and good for your glucose levels.
This can be practiced once you are comfortable with aerobic activities. It strengthens your bones and muscles and helps easier glucose absorption into muscles.
Push-ups and pull-ups are the important strength training techniques (weight training specifically), which will enhance your core strengths. It is important you take instructions from a professional gym instructor when doing these exercises.
Lifting weights for 20-30 minutes two or three times a week is sufficient to get the full benefits of strength training.
With flexibility training, you’ll improve how well your muscles and joints work. Stretching before and after exercise relaxes your muscles.
Yoga is another alternative for assured results.
Making exercise a priority will only help gain efficient results, thus, making it a part of your day to day activity is the best option.