Regular physical exercise has been revealed as a valuable ally in the control of diabetes.Studies have shown that staying active helps stabilize glucose levels and helps prevent complications at the micro and macrovascular level, that is, damage to small and large blood vessels.
The exercise not only has long -term benefits, but also offers immediate effects.After a single session, there is an improvement in the collection of glucose by the muscles, which can last up to 48 hours.This effect is particularly beneficial for people with diabetes mellitus, since it improves insulin sensitivity.
aerobic or anaerobic exercise?
The aerobic exercise, such as walking, swimming or rising, has been traditionally recommended for people with diabetes mellitus.This type of exercise improves cardiovascular capacity and contributes to oxidation of fats.
On the other hand, anaerobic exercise, which includes activities such as weightlifting, also has significant benefits.Not only does it improve muscle strength and resistance, but it also helps develop muscle mass, which can be especially beneficial for people with diabetes.
This is because a greater muscle means a greater capacity to capture glucose and greater efficiency in glycemic control.That is why the combination of aerobic and anaerobic exercises offers the greatest benefit.
our body as a glucose warehouse
In our body, we have different places where carbohydrates that become glucose are stored.Depending on muscle mass, the muscles could be the largest glycogen warehouse in the body.Knowing this, we could do the link towards: "The more muscle, better diabetes control."
In the body, we have different places where carbohydrates that become glucose are stored.
- Brain: In astrocytes (star neurons) an amount (which is not known precisely) is stored but helps us to the functioning of this organ.
- Riñones: It is in a minimum amount.
- Liver: It has the ability to store glycogen, which is a compound that is used as an energy reserve.
- Muscles: Depending on muscle mass, it could be the largest glycogen warehouse in the body.
- Blood and white blood cells: This can vary as metabolic functioning and/or carbohydrate intake.
Now that we already know how physical activity, focused on the development of muscle mass, contributes to the control of diabetes, is time to put ourselves into action.
The accurate recommendation for people with diabetes is to perform 150 min of aerobic exercise and, in the absence of contraindications, resistance exercise/weights 3 times per week.
In this way you will achieve significant glucose regulation, you will improve insulin sensitivity, weight control and complications prevention.
Remember to stay active and try to make an adequate combination of exercises.
I hope this post has been useful.Do not hesitate to share your experiences and advice in the comments!
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