We all know that exercise is key to staying healthy, but it does much more than keep you fit. Regular physical activity helps manage blood sugar levels, prevents and controls diabetes, and reduces the risk of heart disease. But if you think just walking will cut it, think again. So, how can you ramp up the intensity and really get the most out of your workouts? Let’s break it down.
Increasing exercise intensity improves blood sugar control. For patients with type 2 diabetes, regular aerobic and strength training can improve blood sugar regulation. Beyond diabetes management, exercise can also help alleviate conditions like hypertension, hyperlipidemia, and obesity.
By lowering total cholesterol, triglycerides, and LDL (low-density lipoprotein) cholesterol while raising HDL (high-density lipoprotein) cholesterol. HDL helps transport waste from the blood vessels to the liver for removal, reducing the occurrence of heart disease and stroke.
The benefits of aerobic exercise last 24 to 72 hours, so avoiding skipping workouts for more than two consecutive days is essential to maintain these positive effects.
Aim for at least 30 minutes of moderate aerobic exercise daily, totaling over 150 minutes a week. Extend your workouts’ duration if daily exercise proves difficult, but exercise at least three days a week.
Try high-intensity interval training (HIIT) for a more efficient workout. This method involves alternating between walking and running. It burns more energy in a short time and maximizes exercise benefits.
HIIT helps maintain muscle mass, reduces abdominal and visceral fat, and improves cholesterol levels and insulin sensitivity, benefiting the cardiovascular system. Even diabetes patients who regularly exercise or are physically fit can benefit from high-intensity interval training.
However, if you’re new to exercise, it’s essential to ease into HIIT, as suddenly starting high-intensity interval training may increase the risk of cardiovascular diseases.
For patients with type 2 diabetes, HIIT cannot replace the recommended 150 minutes of moderate aerobic exercise per week. Combining aerobic and strength training exercises offers even greater blood sugar control and weight loss benefits. Strength training, which includes using dumbbells, resistance bands, or weight machines, helps build muscle strength, endurance, and mass.
Incorporating strength training 2 to 3 times a week and aerobic exercise significantly improves blood sugar control for diabetes patients. This combination allows muscles, ligaments, and joints to recover and strengthen between sessions.
If you’re not a fan of structured exercise, brief walks or moving your body every 30 minutes can help control blood sugar. For sedentary individuals, especially those with type 2 diabetes, avoiding long periods of sitting and moving frequently can lower the risk of complications like colon cancer, especially rectal cancer, which poses a higher risk for those who require anal removal.
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