Muscle mass is linked to better glucose control and longevity in persons living with diabetes, as well as in people who don’t. Skeletal muscle helps regulate glucose metabolism, and is linked to less insulin resistance, better A1c levels, and even less risk of developing diabetes.
People living with diabetes statistically have lower muscle mass, muscle strength, and exercise capacity than those with normal blood glucose levels. A combination of aerobic exercise (minimum of 150 minutes per week) and strength training exercise (at least 2 sessions per week) can help improve glycemic control and may even help prevent the development of diabetes. Exercising to build strength can also help improve blood cholesterol, blood pressure, and mood, among many other health benefits.
Tips for getting started:
- Always talk to your doctor before starting any exercise regimen.
- Start slowly – start with light weights or bands and focus on form for safety. Increase weight when you can do 2-3 sets of 8-10 reps of an exercise easily.
- Rest in between sets for at least 30 seconds.
- Listen to your body. Slow down or stop if you experience pain or discomfort in your joints, back, or neck. If you experience difficulty breathing, dizziness, or chest pain, call 911.
- Be aware of risk and symptoms of hypoglycemia, check blood sugar before, during and after exercise, and always carry a fast-acting carbohydrate during exercise.
- Hydrate.
- Eat enough protein (consult with a nutritionist or a diabetes educator to find out how much is right for you and how to incorporate enough in your diet).
- Always warm up and cool down before and after exercise.
- Always wear supportive, well-fitting shoes and socks.
- Check your feet regularly for any signs of injury/infection, and notify your provider right away if necessary.
Here are some tips for building muscle and strength safely:
https://www.sciencedirect.com/science/article/abs/pii/S0168822725002682
https://webmd.com/diabetes/ss/slideshow-diabetes-strength-training
All Blogs are written by Professionals in the fields of Nutrition, Human Development and Diabetes.