Type 2 diabetes affects millions of people worldwide and causes a wide range of health complications like heart disease, stroke, and kidney disease. While genetics and diet play significant roles in its development, one of the most effective weapons in the battle against type 2 diabetes is physical activity. Physical activity can be a game-changer in preventing and managing type 2 diabetes. Here are 6 benefits of physical activity in preventing type 2 diabetes.
Improved Insulin Sensitivity
Physical activity helps your body become more sensitive to insulin, a hormone that regulates blood sugar levels. When you engage in physical activity, your muscles require more glucose for energy, and this helps your cells become more efficient at using insulin. As a result, your blood sugar remains stable, reducing the risk of insulin resistance, which can lead to type 2 diabetes.
Keeping a Healthy Weight
Maintaining a healthy weight is crucial in preventing type 2 diabetes. Physical activity not only burns calories but also builds strong muscles, which boosts your metabolism and helps control your weight. Shedding excess pounds can significantly reduce your risk of developing the disease.
Lowering Blood Pressure
High blood pressure is a common risk factor for type 2 diabetes. Regular physical activity can help lower blood pressure, reducing stress on your cardiovascular system and lowering the chances of developing diabetes-related complications.
Reducing Inflammation
Chronic inflammation is closely linked to type 2 diabetes. Consistent physical activity can help reduce inflammation, making our bodies healthier and less likely to get insulin resistance.
Beating Stress
Stress is a known trigger for unhealthy eating habits and can contribute to insulin resistance. Regular physical activity is an excellent stress reliever, as it releases endorphins, the body’s natural mood elevators, helping you manage stress and anxiety.
Keep Cholesterol in Check
Physical activity can improve your cholesterol levels by raising HDL (good) cholesterol and lowering LDL (bad) cholesterol and triglycerides, which is good for your heart and lowers your risk of heart problems related to diabetes.
How Often Should You Exercise
To get these benefits, try to make physical activity a part of your daily routine. Aim for at least 150 minutes of physical activity that makes you breathe harder or 75 minutes of really tough physical activity every week. You should also do muscle-strengthening exercises on two or more days.
Physical activity doesn’t mean it has to be done in a gym to count. Go outside and take a walk that gets your heart rate up on one of the many parks and trails in Johnson County or do some bodyweight exercises during commercial breaks at home. Always talk with your healthcare provider before starting a new exercise plan, especially if you have health issues.
Physical activity is a powerful tool in preventing type 2 diabetes. Whether you’re looking to lower your risk or manage the condition, exercise can be a lifesaver. So, lace up your sneakers, do some bodyweight exercises, go for a walk outside, or engage in your favorite exercise—it’s a step in the right direction towards a healthier, diabetes-free future.