Diabetes: Exercises To Overcome Insulin Resistance

–>

The pancreas produces the hormone insulin, which allows cells to absorb and use glucose. Cells cannot use insulin properly in people with insulin resistance. Glucose, often known as blood sugar, builds up in the body when cells can’t absorb it. Doctors refer to this condition as prediabetes if blood sugar levels are higher than normal but not high enough to suggest diabetes.

People with significant levels of insulin resistance often develop prediabetes. Insulin resistance can be caused by a variety of hereditary and environmental causes. Our exercise routine could also worsen or improve our sensitivity to insulin. In this article, we discuss workouts and exercises that can help you overcome insulin resistance.

Exercise for diabetes: Try these exercise routines to reduce insulin resistance:

1.HIIT

The most crucial factor to consider when it comes to metabolic disorders is intensity. While HIIT should be included in your regular routine, it only requires 20-25 minutes of exercise 2-3 times a week to produce noticeable benefits. HIIT requires repeating long recovery intervals between short bursts of high-intensity exercise.

It is the type 2 muscle fibers that carry out most of the effort during HIIT exercises. This encourages the muscles to absorb glucose from the blood to use as fuel. Consequently, blood glucose levels drop. The really intriguing element is that studies have revealed that this occurs whether or not insulin is present. Therefore, people with type 1 diabetes can also benefit from this strategy.

2. Walk as much as possible

Throughout the day, getting up and moving around helps increase insulin levels. In addition to being a risk factor for poor health, regardless of exercise levels, prolonged sitting is linked to lower insulin sensitivity. Actually, sitting or watching TV is linked to a higher rate of mortality and type 2 diabetes.

Walking when you want can help you combat these problems. Set a goal to walk at least 10,000 steps a day. Preferably gradually throughout the day and not just at the end of the day or in the morning. Running and jogging can be started and you can also benefit from them.

3. Try weight training

By enhancing both insulin-dependent and insulin-independent glucose uptake, weight training increases insulin sensitivity. There must be a transporter to make it possible for glucose to flow from the bloodstream into the muscles, and insulin does this.

But muscle contractions also make it possible without the need for insulin, which is one of the great things about exercise. In addition to this, lifting weights increases lean body mass. Gaining muscle mass has many positive effects, including faster metabolism, longer life, and better insulin sensitivity.

4. Try to run at full speed

Sprinting depletes the muscle’s glycogen or carbohydrate stores. It is a very time-effective form of exercise that results in a variety of metabolic adaptations that regular resistance exercise produces. These adaptations include increased aerobic capacities, healthier cells with enhanced immune systems, and increased sensitivity to insulin. It works wonders to improve blood glucose response.

Be sure to also take into account your diet. Along with these exercises, you should also consume foods suitable for diabetics.

Disclaimer: This content, including tips, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV is not responsible for this information.