People with diabetes may benefit from strength training. Strength training helps you lose weight, improve blood sugar control, respond better to insulin, and reduces your risk of heart disease, according to WebMD. Additionally, having more muscle mass helps your body burn fat for energy rather than muscle, which increases metabolism. Additionally, according to NutriSense, some research indicates that people with type 2 diabetes may benefit from strength training activities like lifting weights. As a result of weight lifting, you might experience improved blood sugar regulation. According to a study that appeared in Healthline, moderate strength training and an increase in total muscle mass can cut a person's risk of type 2 diabetes by 32%.
Here are some examples of strength training exercises:
- Lifting weights
- Carrying groceries
- Gripping a tennis ball
- Overhead arm curl
- Arm curls
- Wall push-ups
- Lifting your body weight
- Using a resistance band
The Mayo Clinic recommends performing strength training exercises for all of the major muscle groups at least twice per week. Each exercise should be performed once with a weight or resistance level that causes your muscles to become fatigued after 12 to 15 repetitions. With just two or three 20- or 30-minute strength training sessions per week, your strength can improve significantly.
Strength training has a lot of advantages that can enhance your health, claims Healthline. Your muscles, ligaments, and tendons become stronger, more mobile, and have a wider range of motion as a result of strength training. This can strengthen the muscles surrounding your knees, hips, and ankles to give you more protection against injuries. Strength training can also be used to correct muscular imbalances. Strength training can boost your metabolism, which will enable you to burn more calories and aid in weight management or loss. It might improve your ability to carry out daily tasks and raise your quality of life. By stressing your bones, increasing bone density, and lowering your risk of osteoporosis, strength training may also help you develop strong bones. According to research, strength training can lower cholesterol levels, resting blood pressure, and the risk of developing cardiovascular disease.