Backed by RAIN's Health Expert, Marie Guerlain
Ever wonder why doctors emphasise the importance of blood sugar levels so much? This is because a high blood sugar level is a key indicator of diabetes (type 1 or type 2) or a risk factor of developing type 2 diabetes.
Regular exercise, especially weight lifting, can help balance blood sugar levels by increasing how well our bodies use insulin to bring down blood sugar levels. This is why it is crucial to monitor your blood sugar regularly and stay active. Here are seven benefits of weight lifting to balance your blood sugar levels.
1.Increases Muscle Mass
More Glucose Uptake: Muscle tissue is a major site for glucose uptake. When you engage in weight training, you increase your muscle mass. More muscle means more glucose can be absorbed from the bloodstream into muscle cells, where it is used for energy or stored as glycogen.
Improved Insulin Sensitivity: Increased muscle mass enhances insulin sensitivity, which is crucial for effective blood sugar regulation. Insulin is a hormone that helps cells absorb glucose, so improved sensitivity means that your body can regulate blood sugar levels more effectively with less insulin.
2. Enhances Insulin Sensitivity
Reduced Insulin Resistance: Weight training helps reduce insulin resistance, a condition where cells become less responsive to insulin, leading to higher blood sugar levels. Regular resistance exercise improves the efficiency of insulin signalling, allowing cells to absorb glucose more effectively.
Hormonal Balance: Weight training influences the balance of hormones, such as growth hormone and cortisol, which play roles in glucose metabolism. Better hormonal balance supports healthy blood sugar levels.
3. Immediate Effects on Blood Sugar Levels
Glucose Utilisation: During weight training, muscles use glucose as a primary source of energy. This immediate utilisation of glucose helps lower blood sugar levels during and after exercise.
Post-Exercise Glycogen Replenishment: After weight training, muscles replenish their glycogen stores by absorbing glucose from the bloodstream, further lowering blood sugar levels.
4. Long-Term Metabolic Improvements
Basal Metabolic Rate (BMR): Increased muscle mass raises your BMR, which is the number of calories your body needs at rest. A higher BMR means you burn more calories throughout the day, which can help with weight management and indirectly improve blood sugar control.
Improved Metabolic Health: Regular weight training leads to better overall metabolic health. This includes improved lipid profiles, reduced visceral fat, and enhanced cardiovascular health, all of which contribute to better blood sugar management.
5. Reduces Visceral Fat
Fat Reduction: Weight training helps reduce visceral fat, the fat stored around internal organs, which is closely linked to insulin resistance and type 2 diabetes. Lower visceral fat levels improve insulin sensitivity and glucose metabolism.
Body Composition: By improving body composition—reducing fat mass while increasing lean muscle mass—weight training helps create a more metabolically active body that manages blood sugar more effectively.
6. Supports Weight Management
Caloric Expenditure: Weight training, combined with a balanced diet, supports weight loss and weight management. Maintaining a healthy weight is crucial for blood sugar balance, as excess body weight, especially abdominal fat, is a risk factor for insulin resistance and type 2 diabetes.
Appetite Regulation: Resistance training can help regulate appetite by influencing hunger hormones like leptin and ghrelin, aiding in weight management and thereby supporting blood sugar control.
7. Promotes Long-Term Adherence to Healthy Lifestyle
Routine and Discipline: Engaging in a regular weight training routine fosters discipline and
adherence to a healthy lifestyle. This consistency is vital for long-term blood sugar management.
Holistic Health Benefits: Besides improving blood sugar balance, weight training enhances overall physical health, mental well-being, and quality of life, which can motivate individuals to maintain a healthy lifestyle.
If you haven’t already incorporated weight training into your routine, now is the perfect time to do so. By weight training, you can experience the significant benefits it offers for managing blood sugar levels and enhancing overall well-being.
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