When it comes to managing diabetes, exercise is as essential as medication and diet. But the question remains: Is cardio exercise better than resistance training for those with diabetes? According to dietitians and health experts, both forms of exercise have their unique benefits, and the best approach may be to incorporate both into your routine.
Cardio Exercise for Diabetes
Cardio exercises, such as walking, jogging, cycling, and swimming, are excellent for improving cardiovascular health and aiding weight loss. These activities help your body use insulin more efficiently, which can lower blood sugar levels. "Cardio has the potential to improve both insulin resistance and blood sugar control," says Briana Butler, RDN, lead dietitian and co-owner of Stef & Bri Wellness.
Aerobic exercises are particularly effective because they require large amounts of energy, leading to greater glucose breakdown and healthier blood sugar levels. Activities like walking are simple yet effective. "Walking is a fantastic way to start aerobic exercise. It’s natural, non-intimidating, and can be done by anyone," notes an expert from Medmate.
Resistance Training for Diabetes
Resistance training, including activities like weight lifting, resistance band exercises, and bodyweight exercises, is equally important. This form of exercise helps build muscle mass, which is crucial for improving insulin sensitivity. "The more muscle mass we have, the more insulin receptors we have, and the better we're able to use the glucose that we take in," explains Kimberlain, a certified diabetes care and education specialist.
Studies have shown that strength training can improve blood sugar control for up to 24 hours post-exercise, making it a powerful tool for diabetes management. Resistance exercises also help in maintaining muscle mass, which is vital as people age. Loss of muscle mass can lead to decreased insulin sensitivity and poor blood sugar control.
Combining Cardio and Resistance Training
Experts agree that combining both cardio and resistance training yields the best results for managing diabetes. "Ideally, you should include both in a consistent routine to maximize the benefits of each type of exercise," says Butler. This combination can lead to the greatest reduction in A1C levels compared to either exercise alone.
A balanced exercise routine might look like this:
Cardio: Aim for at least 150 minutes of moderate-to-vigorous cardio exercise per week. This can include activities like brisk walking, jogging, or cycling.
Resistance Training: Include at least two days a week of resistance training, focusing on all major muscle groups. Exercises like squats, push-ups, and lunges are effective and can be done with minimal equipment.
Practical Tips for Starting an Exercise Routine
Before starting any new exercise routine, it's essential to consult with your healthcare provider. Once you get the green light, start slowly and gradually increase the intensity and duration of your workouts. Here are some tips to help you get started:
Start Small: Begin with short sessions, like a 10-minute walk, and gradually build up.
Mix It Up: Combine different types of exercises to keep things interesting and work different muscle groups.
Stay Consistent: Consistency is key. Aim to make exercise a non-negotiable part of your daily routine.
Monitor Your Blood Sugar: Regularly check your blood sugar levels before, during, and after exercise to avoid hypoglycemia or hyperglycemia.
Both cardio and resistance training are essential for managing diabetes. Each type of exercise offers unique benefits, and combining them can provide the most significant improvements in blood sugar control and overall health. As Kimberlain puts it, "Exercise is like medicine for people with type 2 diabetes". So, whether you prefer lifting weights or going for a run, the important thing is to stay active and make exercise a regular part of your life.
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