"Doctor, I have diabetes... so is it okay for me to do exercises like lifting weights?" This is a question that many people with diabetes ask us. You may be a little scared and hesitant about this. But the truth is, strength training is one of the best things you can do if you have diabetes. It should be a very important part of your healthy lifestyle.
What is this strength training?
When you think of `Strength Training`, you probably think of people lifting heavy weights in big `gyms`. But that's not all. Simply put, any exercise that forces your muscles to work against a certain load falls into this category. Another name for this is `(Resistance Training)`.
You don't even need to go to a big gym for this.
- Dumbbells
- Resistance Bands
- Sometimes, these exercises can be done without any equipment, using your own body weight (for example, push-ups, squats, etc.).
It's never too late to start. Even as you get older, doing these exercises will give you a lot of strength to carry out everyday tasks, like climbing stairs, lifting a bag of groceries, or moving something like a gas cylinder around a bit. It's also great for strengthening your bones .
What are the benefits of strength training for someone with diabetes?
For someone with diabetes, especially Type 2 Diabetes Mellitus, strength training is like gold. It provides your body with a number of amazing benefits. Let's take a look at what they are.
| Main benefit | In simple terms... |
|---|---|
| Better Insulin Response | When you exercise, your muscles become like a sponge that absorbs sugar. So your body doesn't need as much insulin to use the sugar in your blood. This is called increasing insulin sensitivity. |
| Improved Blood Sugar Use | As muscles get stronger, they need more energy (glucose/sugar) to work. Therefore, your body starts to use the sugar in your blood more efficiently. This helps control your blood sugar levels. |
| Aids in Weight Loss | Muscle is a tissue that burns more calories than fat. The more muscle you have in your body, the more calories you burn even when you're just standing still. This is a great help for weight management. |
| Lower Risk for Heart Disease | The biggest risk with diabetes is heart disease. These exercises help control things like blood pressure and bad cholesterol levels, thereby reducing the risk of heart disease. |
Research has shown that strength training is as effective as aerobic exercise like walking or running for diabetes control. In fact, the results are even better when you combine the two. The American Diabetes Association even recommends that people with type 2 diabetes start a strength-building exercise program.
Okay, so how do we start this safely?
This is the most important part. It's not a good idea to start suddenly and recklessly.
First step: Talk to the doctor!
If you are not already an active exerciser, be sure to talk to your doctor first. He or she will advise you on what exercises are good and bad for you, taking into account your diabetes status, medications you are taking, and other medical conditions you may have (e.g., high blood pressure, heart disease). This is very important.
Step Two: Get help from a coach if possible
Not everyone can do this. However, if you can, it is worth exercising under the guidance of a certified fitness instructor in the beginning, as learning how to perform each exercise with correct form is essential to preventing injury.
It's better to not exercise at all than to do it incorrectly. It's very important to learn the correct method first.
Step Three: Start Slowly
Start your strength training program two or three days a week. Don't do the same muscle group two days in a row. For example, if you worked your arms today, do your legs tomorrow. You also need to give your muscles a day off to repair and get stronger.
To start, do one exercise 10-15 times (we call this a 'set') , two to three days a week. Once your body gets used to that amount, you can gradually increase it. The goal should be to increase to 3 'sets' (10-15 reps each) of one exercise.
Don't forget: Warm-up and Cool-down!
- Warm-up: Always warm up for 5-10 minutes before starting your workout . Something as simple as walking briskly or doing some light stretching is enough. This will prepare your muscles and joints for the upcoming workout.
- Cool-down: After finishing your workout, walk around for about 5 minutes, then do some stretches. Hold each stretch for about 30 seconds. This can help reduce muscle soreness and increase flexibility.
Take-Home Message
- Strength training is a valuable exercise for people with diabetes. It can have positive effects on your blood sugar levels, body weight, and heart health.
- Before starting any new exercise program , be sure to talk to your doctor and get permission.
- Start slowly. Don't suddenly lift heavy weights or exercise for long periods of time. Listen to your body.
- Correct form is the most important thing. If possible, learn from someone who knows first.
- Rest your muscles between workout days. Consistent, consistent exercise is the best way to see results.
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