Why Anti-Gravity Exercises Help Type 2’s
Regular physical activity has numerous advantages that can improve every aspect of your life. Exercise increases the production of hormones that impact your mood, skin appearance, sleep quality, sex life, weight, and others. It improves blood glucose control and reduces cardiovascular risk factors in people with type 2 diabetes.
The biggest problem for most people right now is they are under-exercising. Maintaining a sedentary lifestyle without incorporating the recommended amount of daily exercise can result in low physical and mental energy, cardiovascular issues, high blood pressure, and even impact overall longevity. Studies are showing that around 80% of adults and adolescents in the United States are insufficiently physically active.
Strengthening your body does not always require vigorous exercise, fitness instructors, planning, coaching services, and gym. According to new research, you do not have to put yourself through rigorous workouts to improve your health and strength. In obese and overweight people and those with pre-diabetes, moderate-intensity activity increases insulin sensitivity more than vigorous-intensity activity. In the further text, we will introduce you to the concept of anti-gravity exercise.
What are anti-gravity exercises and how do they work?
There are five main categories of exercise:
- strength building;
- balance training;
Aerobic and slightly anaerobic exercise like stair climbing involves repeated and continuous movement of large muscle groups. A type of exercise like anti-gravity involves the repeated and continuous movement of large muscle groups. It is primarily aerobic and partially anaerobic. Muscles demand more glucose while they are working against gravity, so they begin to draw glucose from the blood. Anti-gravity exercises affect large muscle groups, which can cause a decrease in blood sugar levels. When traveling, anti-gravity resistance workouts can be done in the comfort of your own home or a hotel room. These workouts do not require the use of a gym or expensive equipment.
What are the best types of anti-gravity exercises?
While 2020 was particularly challenging for those that are used to going to a public gym or class to work out, fortunately, there are several simple exercises to do around the house. There is an important distinction between exercise and physical activity. Physical activity includes all body movements. This can mean any movement that is a part of your normal day-to-day life like performing housework, walking the dog, and movements at work. The body is programmed to do this type of physical activity and it is accustomed to it. Exercise is a planned structured activity for a particular goal or intention. The best anti-gravity exercises for improving strength are:
Research has consistently shown that regular exercise can powerfully help manage and stabilize blood sugar levels for the long term, as part of a healthy lifestyle. Stair climbing in particular is an anti-gravity exercise that is uniquely beneficial for those with Type 2. In case you have stairs around your house don't resist testing them. Studies show this can help drop blood sugar by 30-80 points within minutes. The body gets energy from food which is converted and stored as sugars in the muscles and the liver. Stair climbing can cause the body and muscles to use these sugars, pulling them from the bloodstream. Additionally, blood sugar levels might rise after exercise, prompting cortisol and adrenaline to be released. So what are you waiting for?
Best Practices for Stair Climbing At-Home:
-The ideal time to do stair climbing for maximum results is an hour to two hours after a meal;
-Try to climb stairs three times a day for 5-10 minutes;
-Wear comfortable clothing;
-Consider adding hand or leg weights the more you progress.
2. Home exercises;
Doing home exercise is a simple approach to developing the habit of exercising every day without going to the gym. After a heavy meal home exercises can help you use up additional blood glucose. Perform these workouts after 2 hours of eating a substantial meal to burn off the additional blood sugar. Easy, moderate, and challenging are the three levels of difficulty for these exercises. A problem with most home exercisers is that you might be performing the wrong type or wrong combination of exercises. Follow the recommendations from this website for the best results.
3. Anti-gravity yoga;
Anti-gravity yoga workouts rely on one to work against gravity. This engages the body to maintain balance and allows you to shift into different positions. Regular yoga practice can help reduce levels of stress, lower blood pressure, enhance mobility, and improve overall well-being. Aerial yoga can help you increase strength and flexibility, as well as bring you more control of your body, in addition to decompressing the spine. This type of yoga requires the good physical condition of a person. Although most individuals can safely engage in moderate physical activity, health professionals advise that you consult your doctor before beginning an exercise program.
4. Anti-Gravity Exercise Machines;
The anti-gravity treadmill is a new and unique machine that fuses several innovative technologies in one device. The latest technologies built into this device will help you destroy fat cells and turn them into energy. An anti-gravity treadmill will help you lose excess weight and shape your body. Treadmill uses air pressure to help create an anti-gravity feeling and unweight the patient. To start the workout you need specific shorts, generally, it is a unique part of equipment worn over the top of your workout clothes. The design of the machine allows the lower part of a person's body to be enclosed and supported by air pressure. Once the machine settings are calibrated to the training individual, the body support percentage and difficulty of a workout can be adjusted as desired. The sides and back of the machine are see-through to allow the physical therapist to observe mobility and mechanics for better treatment.
5. Inversion therapy devices and techniques;
Inversion treatment is a technique for relieving back pain, opening the vertebrae, and improving circulation. Inversion therapy, on the other hand, may not be suitable for everyone. Before attempting to use an inversion table to relieve back pain, you should consult with a qualified chiropractor who can determine whether this treatment is appropriate for you. The type of inversion therapy depends on the equipment, sometimes it can be:
- Gravity boots;
- Inversion chair;
- Inversion table
- Other alternative methods.
For more exercise ideas visit our website here.
What are the benefits of anti-gravity exercises for people with type 2 diabetes?
Specifically, stair climbing after meals can help stabilize blood sugar levels. Moreover, research suggests stair climbing and other anti-gravity exercises after meals can help lower blood sugar for up to 24 hours because the muscles are more sensitive to insulin. Besides the benefits of helping to control blood sugar levels, performing anti-gravity exercises every day can help promote immune system function and overall cardiovascular health. For people with Type 1 diabetes-specific, this type of exercise can increase cardiovascular health and decrease insulin resistance. For people with Type 2 diabetes doing these exercises can lower hbA1C, triglycerides, and overall insulin resistance. Lastly, similar to the benefits of High-Intensity Interval Activity (HIIT) boosting the body’s composition of muscle can promote weight loss and specifically help people with Type 2 diabetes manage blood sugar for the long run. Some other health benefits are:
- Increases immune function;
- Increases muscle strength;
- Reduces insulin resistance;
- Lowers cholesterol;
- Decompresses tight joints;
- Refreshes lymphatic, circulatory, and digestive systems;
- Core strengthening.
Join our community
So what are you waiting for? Grab some shoes and see how you feel after performing stair climbing for 30 days. Find the support you need by joining our Winning Type 2 Diabetes Together group. Share your stories, ask the important questions, and get the advice you need to maintain a healthy lifestyle and stay in control of diabetes. Consider taking photos and sharing experiences to help other people with type 2 diabetes stay on track in 2021. Let's see what you've got!