Exercising Can Lower Type 2 Diabetes Risk and Enhance Symptom Management
Workout sessions can significantly enhance the state of your body and mind. They can amp up your strength, knock down anxiety levels, and surge feelings of self-worth. The lovely perk? Exercise may also decrease your risk of type 2 diabetes and tone down symptoms such as inflammation, weak joints, and poor vascular health.
Let's discuss diabetes and how physical exercise can be your gym buddy. And hey, we've got some handy fitness tips to keep your workouts effective and secure.
Diabetes and Exercise: The Lowdown
Could exercise be the secret ingredient to ward off type 2 diabetes? There might be a chance! While attending that high-intensity interval training (HIIT) group class on its own won't cure diabetes, staying committed to a workout routine could lessen your risk. So let's see why:
Lowering Blood Sugar
Science tells us that physical activity helps your body regulate blood sugar. Here's a quick peek at the process:
- During a workout, active muscles soak up glucose to give you energy.
- Over longer periods, exercise can enhance insulin efficiency, keeping your blood sugar levels in check for up to 24 hours.
By managing high blood sugar, you're one step closer to diabetes dodging.
Weight Management
Your size doesn't affect your worth or attractiveness. It's essential to remember that being overweight or obese can boost your risk of diabetes, according to the National Institutes of Health (NIH). That said, exercise can aid you in maintaining a healthy weight, which, in turn, helps prevent type 2 diabetes. In fact, experts suggest that a 5 to 7 percent weight loss can slash the risk of T2D by up to 58 percent.
Muscle Magic
More research is required, but evidence suggests that individuals with more muscle mass tend to have better blood sugar regulation — even if they have high body fat. In a recent study of 132 people with obesity or overweight, those with more muscle mass were better able to handle insulin. The connection was particularly strong in young males.
Another study found that strength training helps lessen the risk of T2D. But we'll need more science to prove this.
Visceral Fat Busting
Visceral fat, the kind that accumulates inside the torso close to organs or within intestinal walls, can trigger insulin problems, potentially leading to T2D. Regular exercise can lead to weight and fat loss overall, including the burning of visceral fat. High-intensity interval training (HIIT) has shown to be particularly effective.
The Skinny on Exercise and Diabetes
In summary, engaging in physical activity frequently helps stabilize blood sugar, control weight gain, add muscle mass, and reduce visceral fat — all factors that contribute to the development of T2D.
Diabetes and Exercise: Symptom Improvement
So exercise might help prevent type 2 diabetes. Cool! But what if you already have it? Don't worry! Working out can enhance existing symptoms as well. Here's the rundown.
Inflammation Buster
There's a well-established link between inflammation and T2D. Symptoms of chronic inflammation may include:
- fatigue
- body pain
- mood swings
- weight changes
- gastrointestinal issues (constipation, diarrhea, acid reflux)
Luckily, research indicates that physical activity seems to dial down inflammatory responses. Fitness is where it's at!
Neuropathy Fighter
Nerve pain (diabetic neuropathy) is a complication of chronic high blood sugar and can cause symptoms ranging from numbness in the feet to problems with heart or bladder function. A 2013 study found that exercise could help reduce the damage. Diabetes patients who participated in a 10-week exercise program had improved nerve health and function at the end of the program.
Remember, more research is needed to back these benefits.
Osteoporosis Prevention
Peeps with diabetes have a higher risk of developing osteoporosis, a condition that weakens bones. Engaging in daily physical activity, such as bodyweight exercises or jogging with a weighted vest, can help strengthen joints, muscles, and bones, potentially decreasing the risk of osteoporosis.
Heart Health Booster
Diabetes can lead to various heart problems, so it's essential to pay attention to your cardiovascular system. Aerobic exercises can help improve diabetes symptoms like high blood pressure, high cholesterol, and blood sugar spikes.
Can Exercise Reverse Type 2 Diabetes?
In short, no. According to the NIH, significant weight loss and other lifestyle changes can put people with T2D into remission, meaning their blood sugar levels can stay in a healthy range without medication. However, remission doesn't mean a cure. It simply means that your body is able to manage blood sugar without assistance. Additionally, weight loss alone may not be enough to achieve remission for everyone.
Tips for Working Out with Diabetes
Everyone with T2D can benefit from more physical activity, according to the American Diabetes Association. Here are six easy tips to help you make the most of your workout sessions:
- Make it a habit. Work out daily, even if it's a short walk around the block.
- Time it. Aim for at least 150 minutes of physical activity each week.
- Mix it up. Try blending aerobic and strength training exercises for a balanced routine.
- Stay hydrated. Make sure to drink enough water, especially after a sweaty workout.
- Get creative. Squeeze in quick activity bursts throughout the day, such as taking the stairs instead of an elevator or doing some stretching on your lunch break.
- Adjust your pre-workout carb intake. Swap out sugary snacks for fiber-rich nuts or protein-packed options like cottage cheese.
Best Exercises for Diabetes
Feel free to choose any activity that's moderately intense and enjoyable for you. To reap the health benefits, alternate between cardio and strength training exercises.
Here are some fantastic cardio and strength training options:
Cardio:
- Swimming
- Dancing
- HIIT
- Brisk walking
- Jogging
Strength Training:
- HIIT
- Weightlifting
- Resistance band exercises
- Bodyweight exercises
In a Nutshell
Type 2 diabetes can develop due to a combination of genetics and lifestyle factors. Physical exercise is one of the best methods to manage diabetes symptoms or help prevent the condition. Working out frequently can aid in:
- regulating blood sugar
- lowering bad cholesterol
- reducing inflammation
- strengthening bones
- improving cardiovascular health
The bottom line is: stay active, and reap the benefits!
- Exercise may play a key role in preventing type 2 diabetes, as regular physical activity can help manage high blood sugar levels, control weight gain, add muscle mass, and reduce visceral fat.
- For individuals with type 2 diabetes, exercise can help alleviate symptoms such as inflammation, nerve pain (diabetic neuropathy), and cardiovascular problems.
- working out can also help prevent osteoporosis, a condition that weakens bones, often associated with diabetes.
- Though exercise cannot reverse type 2 diabetes, it can help put people with T2D into remission, meaning their blood sugar levels can stay in a healthy range without medication. This remission, however, is not a cure. A lifestyle change, including diet and regular physical activity, is crucial for managing diabetes.
