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Written By: Editorial Team | Updated : January 30, 2019 4:01 PM IST
15 minutes of high-intensity resistance exercise is all you need to do ©Shutterstock
Think spending long hours in the gym will help you gain muscles and be fit? According to a recent research, all you need to do to beat Type 2 diabetes, increase muscle size and strength are three 15 minute sessions of high-intensity resistance exercise training per week. The study published in the journal Experimental Physiology by researchers from the University of Glasgow elaborates on the several positive health effects of short duration, high-intensity resistance exercise training programme in overweight men, many of whom suffer from Type 2 diabetes. According to the study, short-duration bouts of exercise to exhaustion are just as effective in improving insulin sensitivity (how sensitive the body is to the effects of the hormone, insulin) as longer duration (45 minutes) resistance exercise sessions. Such short sessions might be more appealing and attainable in a world where time is a frequently cited barrier to physical activity.
In type 2 diabetes, insulin sensitivity decreases, blood sugars rise, which in the short-term can lead to feelings of fatigue, but over time is related to complications including heart disease and stroke.
What kind of exercises do you need to perform to beat type 2 diabetes?
The research team recruited ten overweight men (Body Mass Index of 25-30), who trained three times a week for six weeks. Each training session involved a single set of nine standard resistance exercises such as leg presses and bicep curls. Here are some other physical exercises you can perform to beat type 2 diabetes:
1) Repeated short (up to 90 seconds) periods of intense cycling, called high-intensity intermittent exercise.
2) Yoga asanas:
Balasana or child pose: To do this pose, sit down with your weight on your knees. Now flatten your feet onto the floor and sit on your heels. Spread your thighs apart a little. Exhale and bend forward from your waist. Let your stomach rest on your thighs and extend your back. Now stretch out your arms in front of you to elongate the back. You can also rest your forehead on the floor.
Sarvangasana: Lie down with your legs extending outwards. Now slowly raise your legs either by first folding them at the knees or by lifting them straight. Place your palms along your back and hips to support it, and raise your body while pointing your toes to the ceiling. All your weight should be on your shoulders. Make sure you breathe slowly and lock your chin into your chest. Your elbows should be touching the floor and your back should be supported.
3) Moderate-intensity physical activity like brisk walking for more than 2.5 hours a week can reduce the risk of type 2 diabetes significantly. Apart from brisk walking, you can even try aerobic activities such as dancing, playing tennis and jogging.
With inputs from ANI
