Strength training is a highly beneficial form of exercise for people with type 2 diabetes, and it offers a number of key health benefits that can help manage the condition more effectively.
Firstly, strength training is a well-rounded strength training routine typically includes exercises that target all the major muscle groups. Here are some examples:
- Bodyweight exercises: Squats, lunges, push-ups, and planks.
- Free weights: Dumbbells or kettlebells for exercises like bicep curls, shoulder presses, or deadlifts.
- Resistance bands: These can be used for exercises like seated rows, leg presses, and chest presses.
- Weight machines: Machines at the gym that focus on different muscle groups, such as leg presses, lat pulldowns, and chest presses.
Here's some benefits of strength training:
Improved Insulin Sensitivity
Strength training helps increase muscle mass, and more muscle tissue means your body is better able to use insulin. When you have more muscle, your improve your insulin sensitivity.
After strength training, you reap the benefits for days after helping lower blood sugar levels.
Increased Muscle Mass
For people with type 2 diabetes, increasing muscle mass can improve the body’s ability to maintain balanced blood sugar levels.
Strength training helps prevent this muscle loss, which is important not just for managing blood sugar, but also for maintaining mobility and quality of life.
Cardiovascular Health
People with type 2 diabetes are at increased risk for heart disease. Strength training can help improve cardiovascular health by helping to reduce blood pressure, and improve cholesterol levels.
Improved Functional Fitness
Strength training improves functional fitness—helping you perform everyday tasks (like lifting groceries, getting out of a chair, or climbing stairs) more easily. This can improve your quality of life and keep you independent for longer, which is important as you age.
Strengthening the muscles, particularly the core and lower body, can improve balance and coordination.
Strength training is a vital component of managing type 2 diabetes, as it helps to improve insulin sensitivity, blood sugar control, reduce body fat, increase muscle mass. Incorporating strength training into your routine—can make help make a difference in managing the condition and improving your overall health. Always consult with your healthcare provider before starting a new exercise regimen, especially if you have other health conditions or complications related to diabetes.