How to Build Muscles If You Have Diabetes

Are you a diabetic patient and looking forward to building muscle and be healthy? Diabetes can push the brake on certain things, but it cannot stop you from building muscles. By following a few precautions, you can gain muscles and stay fit. There are various ways to exercise, and one of the most effective ones is power or strength training. It is excellent for building strong muscles and bones.  If you have strong muscles, oxygen and blood flow will be much more efficient, which means that any physical exercise you do will need less cardiac work and put a minimum strain on your heart.

Importance of strength training

Home Exercises for Diabetes
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Since you have diabetes, you should be aware of the importance of controlling your blood sugar. Strength training helps to maintain your sugar level. Muscle is where your sugar is stored; hence muscle training is the most effective type of exercise. Simple moves such as isometric exercise can be made regularly to allow your muscle to absorb more glucose. You will also be burning calories all day and night as you get stronger. In addition, your mood, blood pressure, cholesterol level may improve.

So, let’s get started.

Most people having diabetes can work out without any issues. It will be appropriate to have a chat with your general physician before you start training.

  1. Heart pumping cardio exercises such as jogging, biking, swimming are essential. You can do those 5 days a week for half an hour, or 3 days a week for around 50 minutes.
  2. Be prepared to learn some at-home exercises that will work majorly on your muscles. You can start with 8-10 repetitions of activity and 4 sets. You can do weight training, which depends upon your body and strength. Make sure you do the last rep as hard as possible, so go easy on the weights.
  3. Slow muscle movement exercise is also advisable for diabetic patients. You can do squats of 10 seconds going up and going down. Do this for 5 sets. Same as before, the last one should be more focused.
  4.  If you are going for walks for half an hour, then cut the walk short by 10 minutes and climb stairs in that 10 minutes. It is more effective as building leg muscle is more important for diabetic patients.

Work on your biggest muscles

Bodyweight exercises for Diabetes
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If you are a rookie to strength training, any kind of workout will be quite intense to increase protein synthesis and build muscle.

If you are experienced with weights, you will get the best results if you focus on bigger muscle groups such as the legs, back, and chest. The most effective muscle group exercises are dead-lifts, squats, bench press, pull-ups, shoulder press and dips, leg press, and bent-over rows. You can do 8-10 reps, and 2-3 sets will do. Do not forget to take a minute’s rest between the groups.

Tips for Diabetic Patients to Build Muscle

  • Do not forget to check the blood sugar level before and right after the workout session.
  • Consume a small high in protein and complicated carb meal or eat a healthy pre-workout meal half an hour or an hour before exercise.
  • If you are a beginner in strength training, then start training 2 days a week at first.
  • Those who are experienced with strength training can focus on extensive muscle exercises.
  • Always be ready for the unexpected. Carry fast-acting high-sugar-based snacks when you are going for exercise.
  • Go for lean protein foods that are not high in saturated fats or calories.
  • Consume good fats such as olive oil, nuts, avocado, and seeds.
  • Increase your water intake. It is essential to maintain an ideal hydration level.

Who should avoid lifting weights?

We would not recommend weight lifting to people who suffer from diabetes-related eye problems, such as retinopathy. Similarly, intense cardio exercises are not a good idea for retinopathy that is not treated. It can put high pressure on the eyes.

At the end of the day, it is essential to consult your doctor before doing any exercise. Your doctor will be the best person to guide you through what you should do and what you should not. So, even if you are a diabetic patient, do not worry about not being able to build your muscles. There are plenty of ways to build your muscles and stay fit n’ healthy!

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