Doctor: There's a Great Exercise to Control Diabetes

Cardiovascular exercises such as walking, running, swimming or cycling... are often recommended to control diabetes.

However, research and expert opinion now suggests that strength training can play an important role in controlling diabetes and reducing complications.

Specifically, weight training helps increase muscle mass and improve the body's ability to absorb glucose, leading to better blood sugar control, according to the Indian Express.

Here, experts share why people with diabetes should lift weights.

Weight training increases muscle mass and improves the body's ability to absorb glucose

Photo: AI

Weight training and type 2 diabetes control

According to Dr. Rajiv Kovil, Head of Diabetes Department, at Zandra Healthcare Metabolic Care Center (India), weight training can bring significant benefits to diabetic patients by increasing muscle mass, supporting glucose metabolism.

Muscles need glucose for energy, and the more muscle mass you have, the more efficiently your body absorbs glucose. This reduces your need for insulin and helps control your blood sugar better.

Weight lifting also improves blood flow, reducing the risk of complications like peripheral neuropathy and diabetic retinopathy, says Kanikka Malhtora, a dietitian and diabeteseducator based in India. It also helps control weight, lowers high blood pressure and lowers cholesterol levels – all of which are essential to prevent heart disease, a common complication in diabetics.

In addition, Dr. Surender Pal Singh, Department of Physiotherapy, CK Birla Hospital, (India) noted that weight lifting helps improve physical performance and balance, reducing the risk of falls and diabetic complications. By strengthening muscles, weight training contributes to better glucose absorption, improving blood sugar and reducing the risk of complications.

Weight training also helps improve blood sugar.

Photo: AI

Incorporate weight lifting into your routine

Dr. Kovil recommends starting with 30-minute weight training sessions three to four times a week. Gradually increase the time to 45 minutes as your body adjusts.

It is best to balance your upper and lower body workouts to benefit your entire body. For example, do two sessions for your upper body and two sessions for your lower body. Start with light weights and increase the intensity as your strength increases, according to the Indian Express.

Dr. Singh recommends that beginners start with light weights and focus on proper form to avoid injury. It is also important to incorporate cardiovascular exercises for balance. Consult your doctor or fitness trainer for a suitable and safe exercise program.

Malhotra stresses the importance of proper posture, staying hydrated, and balancing weight lifting with cardio. Always consult your doctor to ensure it fits into your diabetes management plan.

Source: https://thanhnien.vn/bac-si-co-mot-bai-tap-cuc-hay-de-kiem-soat-benh-tieu-duong-185250526233213831.htm