Exercise can improve insulin sensitivity, reducing the risk of type II diabetes. Obesity and type II diabetes are linked, as fat cells use insulin less efficiently. A healthy diet and moderate exercise can improve insulin sensitivity, reducing the risk of type II diabetes.
Exercise and insulin sensitivity are said to be linked because studies suggest that exercise may improve insulin sensitivity in those at risk for type II diabetes. Type II diabetes and obesity often occur together because fat cells can use insulin less efficiently than other cell types, so overweight or obese people need more insulin to keep levels normal of sugar in the blood. The pancreas normally produces insulin when it is healthy, but an obese person’s pancreas can become overactive as it struggles to supply the additional insulin the person’s body needs to control blood sugar levels. Over time, the pancreas can become stressed and stop working, requiring the use of synthetic insulin medications to control blood sugar levels. Exercise and insulin sensitivity may therefore be linked because exercise can help an obese person lose weight, therefore reducing their insulin requirements and helping their body use insulin more efficiently.
Doctors typically refer to the state of impaired insulin sensitivity as insulin resistance. A diet low in carbohydrates and fat, and high in whole grains, fruits, and vegetables, can help improve insulin sensitivity to reduce insulin resistance. Improvements in exercise and insulin sensitivity can also go hand-in-hand. Some studies suggest that exercise alone may help improve insulin sensitivity and reduce the risk of type II diabetes.
Experts believe that you don’t need strenuous exercise to improve insulin sensitivity. Some studies have shown that moderate exercise performed for half an hour, four or five times a week has the desired effect. Improvements in exercise and insulin sensitivity typically occur together when exercise is aerobic in nature, as aerobic exercises tend to burn more fat than anaerobic exercises, such as strength training. Jogging, cycling, walking, or swimming are considered effective aerobic exercises for weight loss and improving insulin sensitivity. Studies suggest that the ideal exercise regimen should raise your heart rate to approximately 70% of its maximum potential.
Most doctors think that a healthy diet, exercise, and improvements in insulin sensitivity can help prevent type II diabetes in most patients. Dramatic weight loss is not thought to be necessary to increase insulin sensitivity. A loss of just 20% of a person’s total body weight is thought to reduce their risk of developing type II diabetes by more than half.
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