Our genes are programmed in such a way that it thrives when we make physical movement. This is why exercise is so essential. The necessity for motion has been hardwired into the very function of our cells, which means that leading a sedentary life is not congruent with our innate genetic requirements.
Let me clarify: Nutrition and exercise are not treatment for disease. They enable us to unlock our full potential and achieve optimal function. You are choosing suicide if you don’t exercise. Slowly but surely.
Insulin resistance is the main problem with type 2 diabetes. There are many studies that show consistent exercise can increase insulin sensitivity in people suffering from type 2. Therefore, it is absolutely essential that type 2 diabetics maintain a regular exercise regimen for optimal function, wellness, and longevity.
Read also: Best Foot Massagers For Diabetics
Effectiveness of Exercise on Chronic Disease
An analysis of the scientific literature revealed that 30 minutes of moderate intensity exercise per day can prevent between 30-50% of type 2 diabetes cases, coronary heart disease and other cancers. This means that you can walk for no more than three miles an hour for thirty minutes if you have chronic disease.
Also, it was found that people who walk more than 2 miles per day have a half-decreased their risk of early death (mortality) Show me any drug capable of doing that!
Imagine if everyone on the planet did this. The decrease in mortality alone would be greater than anything we’ve ever studied, and the cost savings in terms of money and human suffering would be beyond our imagination.
However, physical inactivity is associated with twice as many deaths in those with multiple health conditions than people who are active.
Science Behind Exercise and Insulin Resistance
The key to being healthy is avoiding a sedentary lifestyle and making time for exercise. It can be difficult for some people, especially those with chronic diseases or overweight. But You can’t exclude one of the major component of health and wellness, and expect to be healthy. This is scientifically impossible.
There is no drug in existence that can treat an exercise deficiency!
It is widely known that exercise increases the effectiveness of insulin and reduces insulin resistance. A study published in Medicine & Science in Sports & Exercise stated, “Most benefits of physical activity on diabetes management are realized through acute and chronic improvements in insulin action.”
This study published in the Journal of Applied Physiology stated, “As the acute effect of exercise on glucose transport wears off, it is replaced by an increase in insulin sensitivity.” And this one in the International Journal of Sports Medicine said, “It is concluded that physical training can be considered to play an important, if not essential role in the treatment and prevention of insulin insensitivity.”
I could continue with this well documented position statement from the ADA and the American College of Sports Medicine, this study, and this study, and then study after study, but the bottom line is that science has proven the positive effects of exercise on diabetes and insulin resistance. It is no longer up for debate.
So what kinds of exercise do we need? Whole body movements are best to build functional muscle, aerobic capacity, and strength.
Humans are naturally drawn to the types of exercise that optimize genetic expression, mainly variations of sprinting, jumping, climbing and lifting. This style can cut your workout times in half because you don’t have to do cardio or strength training separately.
Top Exercises for Diabetes and Insulin Resistance
Here is a list of great exercise routines to get you started. Find some you enjoy and challenge yourself.
*Start at your own pace and only change your current lifestyle practices under the supervision of a trusted health professional.
1. Plyometrics
Also called “jump training.” These exercises are extremely effective in adding power to your hips and legs. They also burn fat like crazy and blast your cardiovascular system. Doing these will get you in shape fast.
2. Bodyweight Exercises / Calisthenics
These, along with plyometrics, are my absolute favorite. They burn fat, build functional power, and increase flexibility. These are the majority of my fitness routine.
3. Swimming
One of the best overall exercises for both cardio and strength. Every major muscle group is worked simultaneously which increases the rate at which the body burns fat. You don’t see any obese swimmers do you?
4. Kayaking
If you don’t think this is challenging, give it a try.
5. Isometrics
This is a type of exercise during which your muscles work against an immovable object or with weight kept in a fixed position. Think yoga, planks, or wall sits.
6. Sprints
The body was designed to sprint. Every major muscle group is engaged when you sprint which protects you from injury. 50 – 200 yards is ideal. Add some hills for more of a challenge.
7. Yoga
Yoga will challenge you in ways you never imagined. The great thing is that it’s low impact and suited for any age group or state of wellness.
8. Martial Arts
There are so many types of martial arts that reviewing them all would be impossible. The key is to find one you enjoy, stick with it, and keep pushing yourself to improve. There are training centers in just about every city and most gyms offer kickboxing classes.
9. Hiking
Walking up hills on uneven terrain challenges you both muscularly and cardiovascularly. Get some fresh air and appreciate the scenery.
10. Dancing
I am always happy to report that dancing is one of the absolute best exercises in existence. Put on your favorite tunes, get your heart rate up, and sweat a little bit.
There are many ways to challenge yourself when it comes to staying in shape. This is not an exhaustive list by any means, as there are limitless choices for you! The key is to always be improving in whatever system you prefer.
If you’re not exercising at the moment, it’s time to get up and start. Even if your plan is just some light housework or walking around the block for a few minutes, do something that will help keep yourself healthy in small ways. Your health should be important enough so that even doing things as simple as vacuuming can make a difference