Along with aerobic exercise, strength training is an important type of exercise that can benefit people with Diabetes, as well as those with other chronic conditions such as arthritis, osteoporosis, back pain and depression.
Aerobic exercise, such as running, biking or swimming, increases cardiovascular fitness and endurance, but it does not make your muscles strong. Strength training does. Studies have shown that working out with weights or some form of resistance two or three times a week increases strength by building muscle mass and bone density.
For those with Diabetes, working out with weights on a regular basis can improve insulin sensitivity and blood sugar control, lower your risk for heart disease, increase your metabolism and help you lose weight. In fact, studies have shown that extended periods of strength training can improve blood sugar control as well as taking a Diabetes medication.
Strength training can also:
- Help relieve pain from osteoarthritis and rheumatoid arthritis
- Increase bone density and reduce the risk of fractures
- Increase flexibility and balance, which decreases your risk of falling
- Improve your metabolism and burn more calories
- Help you sleep better
- Enhance your mood and state of mind
- Improve your cardiovascular health and reduce your risk of heart attack and stroke
In many cases, weight training can be just as potent as prescription medications not only for controlling blood sugar, but also for easing the pain of arthritis, improving the symptoms of depression and enhancing quality of sleep.
Strength Training Tips
You can do strength training exercises with free weights, weight resistance machines, resistance bands or your own weight, as in push-ups. To maximize the effects of weight training, you should perform exercises with the proper technique, including your body position and how to lift and lower the weights.
You should also ensure you are using the proper amount of weight, which means that your muscles should tire after 12 to 15 repetitions. Whether you do one set of reps or three, you should barely be able to finish the last rep.
Once your muscles get used to a certain weight and you can perform 12 reps easily, it’s time to increase the weight. To get stronger and improve your metabolism, you need to continually challenge your muscles.
Whether you exercise all the major muscle groups at one time or you work out specific muscle groups on certain days, you should allow your muscles to recover by resting one full between workouts.
A Word of Caution for Certain People with Diabetes
Be sure to check with your doctor before embarking on any strength training program. If you have Diabetes complications such as eye disease (diabetic retinopathy), nerve damage (diabetic neuropathy) that tends to cause the development of foot ulcers or a history of hypoglycemia (episodes of low blood sugar), you must obtain clearance from your doctor to exercise.
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