The Exercise Prescription: Resistance training with dumbbells, your body weight, resistance bands or gym machines + cardio
The Dose: Resistance training three times per week, plus 150 minutes of cardio exercise per week.
Exercise can improve your A1C levels, also known as your blood’s hemoglobin levels and a marker for diabetes. It can also assist in stabilizing blood glucose levels, which is vital for those living with diabetes or prediabetes. A daily workout may sound daunting, but it doesn’t have to mean a trip to the gym and it doesn’t have to be done all at once. “We see blood sugars normalize or stabilize post-exercise, so exercising throughout the day – 10 minutes here, 10 minutes there – can be beneficial,” says Hodson. To work bursts of light cardio into your day, try parking your car a few blocks away from your office. Taking the stairs and walking the dog count, too. Resistance training is also vital for those with diabetes. Studies show that an increase in muscle mass over time can have improved benefits on glycemic control, and it means that you’ll burn more calories when at rest. A good program could involve a circuit of squats, lunges, planks, push-ups and dumbbell exercises.