Expert Explains Benefits of Doing Squats If You Have Diabetes
Being aware of your dietary and activity choices is essential when you have diabetes. Squats stand out as a straightforward yet incredibly powerful workout, even though many types of physical activity are beneficial for managing diabetes. Including squats in your routine can help control blood sugar levels, increase mobility, and improve general health, regardless of how long you've had diabetes or how recently you were diagnosed.
In an exclusive interaction with the editorial team of Onlymyhealth, Dr Shrey Kumar Srivastav, Senior Consultant, Sharda Hospital - Noida, explained six reasons why you should incorporate going squats in your everyday routine especially if you have diabetes. Here is what he shared with us:
Squats work the quadriceps, hamstrings, glutes, and core, among other muscular groups. The energy needed for this complex activity causes muscles to take up glucose from the blood, which naturally lowers blood sugar levels. Squats and other regular weight training activities have been demonstrated to improve insulin sensitivity, which facilitates the body's ability to control blood sugar levels.
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For those with diabetes, type 2 diabetes in particular, maintaining a healthy weight is essential. Squats increase metabolism by burning calories and gaining lean muscular mass. Maintaining a healthy weight is made easier when you have greater muscle since your body burns calories more effectively even when you're not moving.
One important contributing factor to type 2 diabetes is insulin resistance. Strength training enhances the body's capacity to use insulin efficiently. This includes bodyweight workouts like squats. Resistance training may improve insulin sensitivity for hours following an exercise, lowering the risk of blood sugar increases, according to studies.
Cardiovascular health is of utmost priority for diabetics as diabetes raises the risk of heart disease. Squats are a type of functional exercise that increases cardiovascular endurance, strengthens the heart, and improves circulation. According to Dr Srivastav, regularly performing squats can assist improve circulation and lower blood pressure, which lowers the risk of problems from diabetes.
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Especially in the elderly, diabetes can occasionally cause joint stiffness and muscular weakness. Squats increase balance, lower body muscle strength, and flexibility. These advantages increase independence and improve general quality of life by lowering the chance of falls and injuries.
Chronic stress can have a detrimental effect on blood sugar levels, and managing diabetes can be difficult. Squats and other forms of exercise release endorphins, which are feel-good and stress-relieving chemicals in the brain. Squats can enhance mood and mental health when incorporated into a regular training regimen.
Dr Srivastav emphasised that squats must be performed with the correct form for diabetics to prevent damage, particularly if they have neuropathy or joint problems. Here's how:
For people with diabetes, squats are a straightforward but effective workout with several advantages. Including squats in your regimen can improve cardiovascular health, mobility, and blood sugar control, among other aspects of your general health. Before beginning a new workout program, always get medical advice, especially if you have underlying medical concerns.
