Strength training, also known as resistance training, is a type of exercise that involves using weights or resistance bands to build and strengthen muscles. While aerobic exercise like walking or jogging is important for overall health, strength training can also offer unique benefits for people with diabetes. Here are some of the benefits of strength training for diabetics:
- Improved blood sugar control: Strength training can help improve blood sugar control by increasing insulin sensitivity. Insulin is the hormone responsible for moving glucose (sugar) from the bloodstream into cells where it can be used for energy. When cells become resistant to insulin, blood sugar levels can rise, leading to diabetes. By improving insulin sensitivity, strength training can help lower blood sugar levels and reduce the risk of complications from diabetes.
- Increased muscle mass: As we age, we naturally lose muscle mass. This process is called sarcopenia and can be accelerated in people with diabetes. Strength training can help reverse this process by building and maintaining muscle mass. More muscle mass means a higher metabolic rate, which can help with weight management and blood sugar control.
- Improved bone health: People with diabetes are at an increased risk for osteoporosis, a condition where bones become weak and brittle. Strength training can help improve bone density and reduce the risk of fractures.
- Lowered blood pressure: High blood pressure is a common complication of diabetes. Strength training has been shown to help lower blood pressure, reducing the risk of heart disease and stroke.
- Reduced inflammation: Chronic inflammation is a risk factor for many chronic diseases, including diabetes. Strength training has been shown to reduce inflammation in the body, which can help reduce the risk of complications from diabetes.
When starting a strength training program, it’s important to start slowly and work with a qualified trainer or healthcare provider to develop a safe and effective plan. Strength training should be done 2-3 times per week, with at least one day of rest between sessions. Exercises should target all major muscle groups, including the chest, back, legs, arms, and core. As with any exercise program, it’s important to monitor blood sugar levels and adjust insulin and other medications as needed to avoid hypoglycemia (low blood sugar).
