Wonderfully Fit

Role of Exercises in Avoiding Risk of Diabetes in Adults

Diabetes is an illness that causes an increase in the blood sugar levels and can have a devastating effect on the kidneys, eyes, heart and lower extremities. Uncontrolled sugar levels for the prolonged periods of time may lead to blindness, sudden heart attack, kidneys failure and even amputation of your limbs.

Moreover, diabetes is responsible for the millions of deaths around the globe and is considered as one of the top 5 reasons of mortality every year. However, a recent research revealed that with a healthy diet and regular strength training routine, 70-80 percent of new diabetes cases can be avoided. Therefore, a regular exercise routine not only lowers your risk of developing diabetes, but it also trims and tones your entire body.


It is very important that you incorporate a strength training routine at least four times a week to avoid diabetes. Strength training consists of machines and free weights that work your large muscle groups and can play a vital role in preventing diabetes because it keeps your large muscles proactive and they turn excess glucose into glycogen by using insulin effectively. As a result, glycogen is stored in your body and is used as a fuel later on.

It is important that you target different muscle groups in each session to give your muscles a sufficient time to recover and rebuild. Moreover, you should breathe deeply in between each rep during strength training. Deep breathing not only forces oxygen to pass through tissues and cells, but it also pushes glucose out and reduces the high sugar levels associated with diabetes. Make sure that you set realistic goals for yourself during resistance training. You should start slowly and increase numbers of sets as well as reps gradually.

Another wonderful routine that helps you prevent diabetes is including cardio exercises along with strength training sessions. Exercises like walking, running, swimming and rope jumping not only are beneficial to your cardiovascular system, but they will also help prevent diabetes by burning extra glucose that your body doesn’t need.

As a result, your blood sugar levels will remain in check and stay stable in your body. Moreover, cardiovascular exercises also ensure a steady flow of blood throughout your body.

It is also a good idea to prefer walking over motor riding. Whenever you go out for shopping, you should park your motor bike or car at a place which is quite far away from your destination. You should also use the stairs instead of an elevator to give yourself some extra cardio exercise. Each of these changes not only will burn your body fat, but will also control the high sugar levels associated with diabetes.

Moreover, it is also important that you stay happy and in a good mood all the time. Make your life simple and enjoy each and every moment of your life. Tension, stress, anxiety and depression may lead to the development of diabetes and high blood pressure. Hence, they should be avoided if you want to avoid the diabetes.