Fact 9: Importance of Physical Activity
Engaging in regular physical activity is a cornerstone in managing and potentially reversing insulin resistance. Exercise enhances the body’s sensitivity to insulin, helping to lower blood glucose levels. When muscles are active, they use more glucose, regardless of insulin levels. This immediate effect can last for hours or even days after the exercise, making regular activity a powerful tool in managing insulin resistance.
A combination of aerobic (cardiovascular) and resistance (strength) training is most effective for improving insulin sensitivity. Aerobic exercises like walking, jogging, cycling, or swimming help burn glucose for energy and improve cardiovascular health. Resistance training, such as weight lifting or bodyweight exercises, helps build muscle mass, which is crucial since muscle tissue plays a significant role in glucose metabolism. Even moderate-intensity activities, such as brisk walking or gardening, can have substantial benefits.
For maximum benefit, a consistent exercise routine is recommended. The American Diabetes Association suggests at least 150 minutes of moderate to vigorous aerobic activity per week, spread over at least three days, with no more than two consecutive days without exercise. Incorporating resistance training at least twice a week can further enhance insulin sensitivity and metabolic health.
Creating an individualized exercise plan that considers personal preferences, fitness levels, and any existing health conditions is essential for long-term engagement and success. Activities should be enjoyable and feasible to integrate into one’s daily routine. For individuals new to exercise or with significant health concerns, it’s advisable to consult with a healthcare provider or a qualified fitness professional to design a safe and effective exercise program.
Regular physical activity offers benefits beyond improving insulin sensitivity. It enhances overall cardiovascular health, aids in weight management, reduces the risk of various chronic diseases, and improves mental health and well-being. As part of a holistic approach to managing insulin resistance, the role of physical activity extends to improving quality of life and promoting long-term health. (9)
