According to Dr. Shrey Kumar Srivastav, Senior Consultant, Sharda Hospital - Noida (India), squats are a simple but very effective exercise for people with diabetes. Regular exercise can help control blood sugar levels, improve cardiovascular health and mobility, and improve overall health. Here are the main benefits of squats for people with diabetes.
Enhance blood sugar regulation
Squats work large muscle groups, helping the body absorb glucose from the blood, thereby reducing blood sugar levels. Squats improve insulin sensitivity, helping the body control blood sugar better.
Helps control weight
Squats boost your metabolism and help burn calories while building muscle. This helps maintain a healthy weight, which is especially important for people with type 2 diabetes.
Increased insulin sensitivity
Squats and other resistance exercises can improve insulin use, helping to reduce the risk of post-exercise blood sugar spikes.
Promote heart health
Diabetes increases the risk of cardiovascular disease. Squats help improve blood circulation, lower blood pressure and strengthen heart health, reducing the risk of heart disease for people with diabetes.
Increase strength and mobility
Squats strengthen muscles, especially the leg muscles, and improve flexibility. This helps maintain mobility and reduces the risk of falls, especially in older adults.
Improve mood and reduce stress
Squatting releases endorphins, feel-good chemicals in the brain that help reduce stress and improve mood. Reducing stress also helps control blood sugar more effectively.
How to squat safely
To ensure you do squats properly and avoid injury, especially if you have neuropathy or joint problems, you need to:
Stand with your feet shoulder-width apart.
Keeping your back straight, chest out, lower your body as if sitting down in a chair.
Make sure your knees do not go beyond your toes.
Use the force from your heels to push your body back to a standing position.
Start with a comfortable number of repetitions, increasing as fitness improves.
Conclude
Squats are an easy exercise that can provide many benefits for people with diabetes. Regular squatting can improve cardiovascular health, mobility, and blood sugar control. Before starting any exercise program, consult your doctor, especially if you have other health problems.
