Type 2 diabetes is a metabolic disorder that affects millions of people worldwide.
It is caused by insulin resistance or the inability of the body to produce enough insulin to regulate blood sugar levels.
A sedentary lifestyle is one of the risk factors for developing type 2 diabetes, and regular exercise can help prevent the onset of the disease.
In this review, we’ll discuss the best and worst exercises for preventing type 2 diabetes.
What is type 2 diabetes?
Type 2 diabetes is a metabolic disorder that occurs when the body is unable to produce enough insulin or when the body becomes resistant to insulin, leading to elevated blood sugar levels.
Best exercises for preventing type 2 diabetes
Aerobic exercise, also known as cardio exercise, is one of the best exercises for preventing type 2 diabetes.
Aerobic exercise increases heart rate and breathing rate, improving cardiovascular health and burning calories.
Examples of aerobic exercises include brisk walking, running, cycling, swimming, and dancing.
Aerobic exercise improves insulin sensitivity, allowing cells to use glucose effectively, which lowers blood sugar levels.
The American Diabetes Association recommends at least 150 minutes of moderate-intensity aerobic exercise per week, spread out over at least three days.
Resistance training, also known as strength training or weight lifting, is another excellent exercise for preventing type 2 diabetes.
Resistance training involves lifting weights or using resistance bands to build muscle mass and strength.
Resistance training improves insulin sensitivity and increases muscle mass, which helps burn calories even when at rest.
Resistance training can be done at home, at a gym, or with a personal trainer. The American Diabetes Association recommends resistance training at least twice a week.
High-Intensity Interval Training (HIIT)
High-Intensity Interval Training (HIIT) is a form of aerobic exercise that involves short bursts of high-intensity exercise followed by periods of rest or lower-intensity exercise.
HIIT can be done with various activities such as running, cycling, or jumping jacks.
HIIT improves insulin sensitivity and increases cardiovascular fitness, making it an excellent exercise for preventing type 2 diabetes.
HIIT can be done in a shorter amount of time than traditional aerobic exercise, making it a great option for busy individuals. The American Diabetes Association recommends incorporating HIIT into a regular exercise routine.
Worst exercises for preventing type 2 diabetes
Sitting for long periods
Sitting for long periods is a significant risk factor for developing type 2 diabetes.
Sedentary behavior, such as sitting at a desk for hours at a time, decreases insulin sensitivity and increases the risk of developing diabetes.
It is essential to take breaks and move around throughout the day to prevent the onset of type 2 diabetes. Simple activities such as taking a walk, stretching, or standing up every hour can help prevent diabetes.
Inactivity, in general, is a significant risk factor for developing type 2 diabetes. Lack of physical activity decreases insulin sensitivity, increases body fat, and increases the risk of developing diabetes.
It is essential to incorporate physical activity into daily life to prevent the onset of type 2 diabetes. Activities such as gardening, house cleaning, or walking to work or the grocery store can help prevent diabetes.
Strenuous exercise without proper training
Strenuous exercise, such as running a marathon or participating in intense sports, can be detrimental to someone who is not trained for it.
Strenuous exercise can increase cortisol levels, leading to insulin resistance and an increased risk of developing diabetes.
It is essential to consult with a doctor and a personal trainer before engaging in strenuous exercise to prevent the onset of type 2 diabetes.
Gradually building up to higher-intensity exercise can also help prevent injury and the onset of diabetes.
In conclusion, regular physical activity is crucial in preventing the onset of type 2 diabetes.
Aerobic exercise, resistance training, and HIIT are the best exercises for preventing type 2 diabetes as they improve insulin sensitivity, increase muscle mass, and burn calories.
On the other hand, sedentary behavior, inactivity, and strenuous exercise without proper training are the worst exercises for preventing type 2 diabetes, as they increase the risk of developing diabetes.
It is essential to consult with a doctor and a personal trainer to develop a safe and effective exercise plan that fits your needs and abilities.
Incorporating physical activity into daily life can help prevent the onset of type 2 diabetes and improve overall health and well-being.
If you care about diabetes, please read studies about a critical trigger for type 2 diabetes, and eating eggs in breakfast may control blood sugar.
For more information about diabetes, please see recent studies about a better way to treat obesity and diabetes, and results showing this drug for inflammation may increase your diabetes risk within days.
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