The growing number of people who have obesity can be attributed to mainly two things. The first thing is consuming processed foods, which we've pinned above. While the other thing is a sedentary lifestyle, which, simply put, is the lack of movement and physical activity.
For my patients and clients, I usually recommend walking daily or HIIT. HIIT is a methodology that I prescribe to all my patients, especially those who are pre-diabetic or have type 2 Diabetes. It does wonders for my patients who choose to implement it for their health.
So what is HIIT? Well, it's something that we all used to do at some point in our life. Whether we were playing hide and seek, freeze tag, or riding our bikes playing chase, we all at some point habitually did HIIT. Doing HIIT seemed so natural that it was baked into our play. It was never something that had to be taught.
HIIT is Going TOP SPEED for a short burst, followed by a short rest period in between, followed by several more rounds of going all out. Essentially, this is fancy talk for being a kid again! Although a very popular method among kids, the health effects of HIIT are anything but child's play.
You see, type 2 diabetes and HIIT are inherently natural enemies. HIIT gives the pathology of diabetes extreme difficulty when trying to persist as a disease. However, high-intensity interval training has been shown to override this insulin resistance momentarily, thus making the muscle cells very sensitive to the glucose present in the bloodstream without the use of insulin, which, in turn, will increase insulin sensitivity while also improving uncontrolled blood sugar levels.
The reason this happens has been well documented. Each cell has glucose transporters (GLUT4), which insulin usually activates to allow glucose into the cell. However, HIIT sends your muscles into beast mode because the INTENSE contraction of the muscles will now simulate the GLUT4 transporters, absorbing glucose whether insulin is available or not. Why? Because for your cells to participate in this intense workout, they will use the glucose they already had while needing more to continue.
Clinically, I have seen this work multiple times with my patients who have been diagnosed with type 2 diabetes. When I give them a prescribed HIIT workout plan, along with these other strategies, their HA1c and several other markers for diabetes improve.