How Exercise Reverses Insulin Resistance

Insulin resistance is a common problem today; One in three Americans has diabetes, and more are due to insulin resistance. The good news is that insulin resistance is reversible even if you already have type II diabetes.

But most people aren’t aware of all the lifestyle changes needed to reverse insulin resistance, especially if you don’t eat well or exercise regularly.

If you learn from your doctor that you have insulin resistance, they will recommend that you reduce sugar and carbohydrates and increasing exercise; Although it may seem simple, trying to decide what to focus on what can make people depressed and anxious.

Insulin resistance is dangerous and can seriously affect your health and daily life, so you don’t want to waste time treating it.

There are a lot of questions from people who want to know what is the fastest way to reverse insulin resistance and whether you should focus on diet, exercise, or both, especially in the beginning.
I know that making health changes can feel difficult and overwhelming, especially since some symptoms of insulin resistance are fatigue, confusion, and cravings for food.

Think of your doctor’s, your friends’ and family’s encyclopedia of knowledge, and WebMD, it’s easy to become overloaded with information.
If you feel stuck or don’t know where to start, you are not alone and you have come to the right place.

We’ve talked a lot about how diet affects insulin sensitivity, but we haven’t talked much about exercise.

Exercise is important for overall health and is the first thing most people look at to cope with insulin.

However, in the fight against insulin, burning sugar and improving cardiovascular health is important, perhaps more important than diet.

We’ll explain what happens to your body when you exercise, how it affects your insulin levels, and whether you need exercise and diet to reverse insulin resistance.

First, let’s review exercise and why it’s so important for your health, including your insulin sensitivity, and what to do if you’re not moving enough.

We all know that exercise is important for your health and a necessity if you want to have a beautiful swimmer’s body. But when it comes to insulin resistance, most people always think about dieting; Cut out sugary foods and carbohydrates and add more fibre and protein.

But exercise is only important when insulin resistance is involved because the whole purpose of glucose and insulin is to move glucose from food to the muscles so it can be burned as energy.

So, let’s look at what happens when you exercise or don’t exercise enough and how exercise affects your insulin levels.

What if you don’t exercise enough?

Most of us know that not getting enough exercise is one way to gain weight, if you’ve ever spent too much time at your desk or chair you know that sitting for too long makes you sick, causing pain and suffering.

However, when you don’t exercise, especially when you stay sedentary for a long time, many changes occur in your body and these are not good.

Studies have shown that even one week of sleep deprivation can temporarily increase insulin levels in healthy, insulin-sensitive individuals.

So it makes sense that if you sit for long periods of time or don’t move enough during the day, you will be exposed to insulin resistance. The main reason for this is that you do not burn too much of the sugar that enters your blood while eating and you do not consume the sugar in your muscles, so your body is full of glucose.

Because your muscles and tissues can’t or won’t retain as much sugar, your body begins to reject a lot of the “stuff.”

Insulin is the hormone that transports glucose, so your muscles begin to reject insulin, allowing glucose and insulin to enter your bloodstream.
But your body is still removing sugar from the blood, so it sends out more insulin, overwhelming your muscles until they let in some insulin and sugar molecules.

The less you exercise (and the more you eat), the more sugar in your blood increases, until your pancreas cannot produce enough insulin to get rid of the excess sugar and you develop type II diabetes.

The other side of the equation is your body composition; That is, it is the ratio of fat to muscle mass. If you don’t exercise you won’t have a lot of muscle mass and you may have a lot of fat; this is a risk factor and can make insulin more difficult to reverse.

Whether you are overweight or have insulin resistance, when you adopt a sedentary lifestyle, in addition to insulin resistance problems, many other health problems can arise such as:

• Loss of muscle mass or muscle atrophy
• Reduces bone density, and osteoporosis
• Poor absorption of most nutrients or vitamins
• Risk of heart disease
• Lung and heart weakness
• Risk of arteriosclerosis, plaque accumulation and blood clots
• Muscle stiffness, poor posture and body aches
• There is an increased risk of injury
• Indigestion

When you develop insulin resistance, you are at increased risk for many of these serious health problems, including an increased risk of heart disease, increased risk of blood clots, nerve damage, eye damage, and more.

What happens to your body when you exercise?

Sitting for long periods of time can cause many problems and directly lead to insulin resistance. The good news is that solving these problems can be as simple as moving your body more.

When you exercise, your body converts glucose into energy, freeing up storage space for more glucose in your blood and instantly lowering your insulin levels.

The effect on insulin sensitivity lasts 24-72 hours; This means that regular exercise (ideally every day) can immediately improve or reverse your insulin resistance.

Exercise may also reduce the risk of some health problems associated with insulin resistance, including heart disease and blood clots, and may improve other health conditions, such as:

• Increase lung capacity
• Improves blood vessels and blood pressure
• Heart rate is better
• Improves digestive health
• Smooth muscle (body) relaxation leads to better performance
• Lose fat and gain muscle

What kind of exercises can reverse insulin resistance?
No matter what you do, your health will improve. But if you want to reduce insulin resistance quickly, some exercises have been shown to improve insulin resistance.

Yoga

Believe it or not, you don’t need to spend an hour on the treadmill to spike your insulin resistance.

Yoga is one of the best exercises to reverse insulin resistance, especially if you are new to exercise. Slow and controlled movements not only reduces the risk of injury but also helps build strength and muscle mass.

New research also shows that the stretching and movement of various yoga poses can massage and support the pancreas, improving the body’s health and stimulating insulin production.

If your insulin resistance has increased to the point where your body cannot produce enough insulin, these yoga benefits will be a great way to improve your blood sugar.

Yoga also has the added benefit of making you aware of your body; This makes it easier for you to:

• Improve your diet
• You are aware of hunger and fullness cues
• Reduced cravings

Although weight loss is not clearly linked to increased insulin sensitivity, fat loss is, and some studies suggest that even liposuction may directly affect insulin resistance.

HIIT

High Intensity Interval Training (also known as HIIT) is a great way to burn a lot of sugar (and a lot of calories) in a short time.

If you’ve never done a HIIT workout before, that’s exactly what it sounds like: a high-intensity period followed by a low-intensity recovery period.

The arguably best part of a HIIT workout is that the calorie-burning results last longer than other routines. This makes most HIIT workouts an excellent way to burn fat fast.

Additionally, new research shows that when you do HIIT workouts, your fast-twitch fibres work harder, which supports more glucose than slow-twitch fibres.

Most importantly, the study shows that this occurs regardless of the presence or absence of insulin. So, this approach is also suitable for type 1 diabetic patients.

Additionally, the adrenaline released to support HIIT can help reduce fat; When the muscles use the glucose in the blood, the body turns to fat as its main fuel.

If the thought of doing something labelled “high intensity” scares you, don’t write off these exercises just yet!

While there are many online HIIT workouts designed for more athletic people, the main goal is to quickly vary the duration of the exercise to increase your heart rate and a slow period of exercise that gives you time to recover before the next burst.

There are some HIIT exercises that are great for beginners, like the four-minute nitric oxide drain, that can help you work up a sweat and reap the health benefits without tiring you out.
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Exercise doesn’t have to be difficult and doesn’t have to require special equipment or learning new skills.

Walking is a great way to stay active and improve insulin levels without stress. Aim for 30 minutes a day and practice as much as possible.

Speeding up is ideal, but the real goal is to move your body, especially if you have been doing nothing. Even better: Try walking outside every day instead of on the treadmill. You will enjoy the additional benefits of sunlight and fresh air, which will help you:

• Increase your vitamin D
• Improve your sleep
• and fight against seasonal depression.
• Plus, walking around the neighbourhood instead of going to the gym means you won’t have to drive, saving some fuel and reducing your carbon footprint! Triple win!

Bottom Line

While the exercises above are the most effective for reversing insulin resistance, this is by no means a comprehensive list; The main goal is to get your body moving regularly so it starts burning more sugar and speeding up your metabolism!