Is Cardio Exercise Better Than Resistance for Diabetes?

Is Cardio Exercise Better Than Resistance for Diabetes?

How Exercise Helps Diabetes

Exercise is a crucial component of diabetes management. Regular physical activity helps improve insulin function, regulate blood sugar levels, and reduce the risk of complications associated with diabetes. According to certified diabetes care and education specialist Amy Kimberlain, RDN, exercise is like medicine for people with type 2 diabetes.

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How Does Cardio Exercise Help Diabetes?

Cardio exercise, such as walking, running, dancing, or swimming, is an excellent way to manage diabetes. Cardio exercise improves insulin resistance and blood sugar control by increasing glucose uptake in muscles. When muscles work hard during cardio exercise, they absorb glucose for energy, which helps regulate blood sugar levels.

How Does Resistance Training Help Diabetes?

Resistance training, such as weightlifting, using weight machines, resistance bands, or bodyweight exercises, is also essential for diabetes management. Building and maintaining muscle mass through resistance training improves insulin sensitivity, allowing the body to use glucose more efficiently. Muscle tissue is more metabolically active than fat, meaning it burns more calories at rest, which can help with weight management.

Is Cardio Exercise Better Than Resistance When You Have Diabetes?

The answer is no. Both cardio and resistance training are equally beneficial for managing diabetes. Ideally, you should include both in a consistent routine to maximize the benefits of each type of exercise. Combining cardio and resistance training yields the greatest reduction in A1C levels compared to either exercise alone.

Tips to Incorporate Exercise in Your Routine

Before starting any exercise program, consult with your doctor. Start slowly and begin with walking, which can significantly improve your health. Break up exercise into shorter sessions, and remember to assess how your body responds to exercise and adjust your meal timing, meal contents, or medication timing accordingly.

• Find a workout buddy or join a fitness class to stay motivated and accountable.
• Try out new fitness classes, such as Pilates, HIIT, kettlebell, or Zumba.
• Schedule exercise blocks into your weekly calendar, just as you would any other important appointment.

The Bottom Line

Cardio and resistance training are equally important for managing diabetes. Neither exercise is superior to the other, and combining them yields the best results. Exercise acts like free medication, improving your body’s ability to use insulin and helping to control blood sugar levels. Even short bursts of activity throughout the day can add up to big results.

FAQs

Q: What is the recommended amount of exercise for people with diabetes?
A: Aim for at least 150 minutes of moderate-to-vigorous cardio exercise per week and at least two days a week of resistance training.

Q: Can I still exercise if I have diabetes?
A: Yes, exercise is essential for managing diabetes. However, consult with your doctor before starting any exercise program.

Q: How often should I exercise?
A: Aim to exercise at least three to four times a week, with at least one day of rest in between.

Q: Can I combine cardio and resistance training in the same workout?
A: Yes, combining cardio and resistance training in the same workout can be beneficial. For example, try doing a cardio exercise like jogging, followed by resistance training exercises like weightlifting.