Exercises To Overcome Insulin Resistance

Diabetes: Exercises to Overcome Insulin Resistance

Diabetes: Weight training increases insulin sensitivity.

The pancreas produces the hormone insulin, which enables cells to take up and use glucose. In people with insulin resistance, the cells cannot use insulin sufficiently. Glucose, commonly known as blood sugar, builds up in the body when cells cannot absorb it. Doctors call this condition prediabetes if blood sugar levels are higher than normal but not high enough to suggest diabetes.

People with significant insulin resistance often develop prediabetes. Insulin resistance can be caused by a variety of hereditary and environmental causes. Our exercise routine can also worsen or improve our insulin sensitivity. In this article, we discuss exercises and exercises that can help you overcome insulin resistance.

Exercise for diabetes: Try these exercise routines to reduce insulin resistance:


The most important factor to consider when it comes to metabolic disorders is density. While HIIT should be incorporated into your regular routine, you only need to do 20 to 25 minutes of exercise 2-3 times a week to reap significant benefits. The HIIT technique requires repetition of large recovery intervals between short bursts of high-intensity exercise.

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It is the Type 2 muscle fibers that handle most of the effort during HIIT exercises. This encourages the muscles to absorb blood sugar to use as fuel. As a result, blood sugar levels drop. What’s really intriguing is that studies have revealed that this happens with or without insulin. Therefore, people with Type 1 diabetes can also benefit from this strategy.

2. Walk as much as possible

Getting up and moving throughout the day helps insulin levels. In addition to being a risk factor for disease independent of exercise levels, prolonged sitting is linked to reduced insulin sensitivity. In fact, sitting or watching TV is linked to a higher death rate and type 2 diabetes.

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Walking can help you fight these problems. Aim to walk at least 10,000 steps a day. Preferably, gradually throughout the day, not just at the end of the day or in the morning. You can start running and jogging as well as benefit from them.

3. Try weight training

By increasing both insulin-dependent and insulin-independent glucose absorption, weight training improves insulin sensitivity. To enable glucose to flow from the bloodstream to the muscles, a transporter must be present, and this is done by insulin.

But muscle contractions make it possible without the need for insulin, which is one of the wonders of exercise. In addition, lifting weights increases your lean body mass. Gaining muscle mass has many positive effects, including faster metabolism, longer lifespan, and improved insulin sensitivity.

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4. Try running

Sprinting depletes the muscles’ glycogen or carbohydrate reserves. It is a very time-effective form of exercise that results in the various metabolic adaptations produced by regular endurance exercise. These adaptations include greater aerobic abilities, healthier cells with improved immune systems, and increased insulin sensitivity. It works wonders for increasing the blood sugar response.

Be sure to consider your diet as well. In addition to these exercises, you should also consume foods suitable for diabetics.

Disclaimer: This advisory content provides general information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV takes no responsibility for this information.

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