Over the years’ diabetes has been known as a lifestyle disease. It is a wide known fact that exercise is vital for preventing type 2 diabetes. But do you know that simply just moving more or increasing your level of physical activeness can help control and even reverse the condition.
A regular exercise routine helps improve insulin sensitivity and reduce blood sugar spikes. A simple interpretation of type 2 diabetes is presence of too much glucose in the blood, either because thebody doesn’t produce enough insulin to process it, or because the body doesn’t use insulin properly(insulin resistant). In either case, exercise can reduce the glucose in your blood.
On exercising, one’s heart beats faster, and muscles start using glucose without insulin. In other words, it doesn’t matter if you’re insulin resistant or if you don’t have enough insulin: when you exercise, your muscles get the glucose they need, and in turn, your blood glucose level goes down.
If you’re insulin resistant, exercise makes your insulin more effective. That is—your insulin resistance goes down when you exercise, and your cells can use the glucose more effectively.
The benefits aren't just physical. Canadian research suggests that inactive adults with type 2 diabetes are almost twice as likely to be depressed as those who are physically active.
Other benefits of exercising include:
Supports reaching and maintaining your ideal weight
It discourages some of the complications of diabetes including coronary artery disease
Enhances your quality of life as helps fight depression and reduce stress levels
Summarizing, to reverse the impact of diabetes, one must include three or more minutes of light activity, such as walking, leg extensions, torso twists, side lunges or overhead arm stretches, every 30 minutes during prolonged sedentary activities.
Complete a minimum of 30 minutes of moderate-intensity aerobic activity 5 times a week — such as cycling, fast walking, water aerobics, pushing a manual lawnmower — as well as muscle- strengthening activities (weights, working out with resistance bands, heavy gardening, yoga or exercises that use body weight for resistance, such as sit-ups) on two or more days a week.