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Cure Diabetes
Beat Diabetes with Exercise
If you're ready to fight to reverse your diabetes, a pair of sneakers can be one of your best investments
By
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The Exercise Solution
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1
The Plan: Practice Interval Training
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2
The Plan: Hit the Weights
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3
The Plan: Keep Moving
The Plan: Hit the Weights
How much?: Twice a week for 20 minutes
Strength training gives you significantly more control over blood sugar levels than you get with just cardio. (Log your cardio and strength training workouts with our Fit Tracker tool.) One study found that exercisers who did a combo of aerobics and resistance training had a nearly 1% lower hemoglobin A1C value (a measure of blood sugar control), compared with nonexercisers—better than the aerobic-only group or the strength-only subjects. (Put into perspective, a 1% drop in A1C means the risk of cardiovascular disease drops by up to 20% and the risk of eye or kidney disease by 40%.) "Doing both strength training and aerobic exercise seems to create a synergy, affecting your muscle tissue in different ways," says Dr. Church.
Make it work for you: Even simple body-weight exercises such as squats, lunges, and push-ups can be enough to stimulate muscle growth. Aim to do at least 1 or 2 sets of each move, working all your large muscle groups.
Get Delicious Diabetes Recipes
Strength training gives you significantly more control over blood sugar levels than you get with just cardio. (Log your cardio and strength training workouts with our Fit Tracker tool.) One study found that exercisers who did a combo of aerobics and resistance training had a nearly 1% lower hemoglobin A1C value (a measure of blood sugar control), compared with nonexercisers—better than the aerobic-only group or the strength-only subjects. (Put into perspective, a 1% drop in A1C means the risk of cardiovascular disease drops by up to 20% and the risk of eye or kidney disease by 40%.) "Doing both strength training and aerobic exercise seems to create a synergy, affecting your muscle tissue in different ways," says Dr. Church.
Make it work for you: Even simple body-weight exercises such as squats, lunges, and push-ups can be enough to stimulate muscle growth. Aim to do at least 1 or 2 sets of each move, working all your large muscle groups.
Get Delicious Diabetes Recipes
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