Physical Exercises in Cases of Insulin Resistance

Excess weight is one of the factors contributing to insulin resistance. As obesity develops, there is an increase in the level of free fatty acids (FFA - free fatty acids). Their excessive accumulation in muscle and liver cells disrupts the process of glucose absorption from the blood. This directly impacts carbohydrate metabolism and leads to an increase in insulin resistance of tissues.

Insulin non-responsiveness presents with many symptoms, which are however so vague that they can be attributed to a completely different disease. The most common ones include: sleepiness, chronic fatigue, problems with concentration, frequent sickness and headaches, increased appetite for sweets after a meal, increased hunger, etc. It is also important to pay attention to predisposing factors such as obesity, type 2 diabetes, gestational diabetes, PCOS, cardiovascular diseases, and thyroid diseases. If you notice the symptoms of insulin non-responsiveness and associate them with the above-mentioned predisposing factors, you should contact a specialist to perform the necessary tests. Remember that only a doctor can make a medical diagnosis, do not attempt to diagnose yourself.

According to the World Health Organization (WHO), in order to maintain health and physical fitness, one should engage in at least 150–300 minutes of moderate-intensity physical activity or 75–150 minutes of high-intensity physical activity per week. However, there is a myth that people with insulin resistance should not engage in regular physical activity. This is not true, as people with insulin resistance should also follow the WHO's recommendations. Why is regular exercise important? Studies have shown that as few as 3–5 exercise sessions of at least 30 minutes in duration can improve insulin sensitivity in tissues and other glycemic parameters (Bird and Hawley, 2017). Hansen and colleagues conducted a 4-month study in which they investigated whether strength training could offer benefits to people with insulin resistance. They compared a training program with a weight of 60–85% 1 RM (1 RM is the maximum weight that can be lifted once) to a training program with a weight of 45–65% 1 RM. Both groups achieved improvements in insulin resistance, but through different mechanisms (Hansen et al., 2012). A study by Kwon and colleagues found that low-intensity training sessions (40–50% 1 RM) were not effective in improving insulin sensitivity. Therefore, it can be concluded that an intensity of more than 50% 1 RM is crucial for improving insulin sensitivity in tissues (Kwon et al., 2010).

– For individuals with insulin resistance, it is crucial to maintain a high level of physical activity and NEAT (post-training physical activity), both in the context of treatment and prevention of insulin resistance. Regular exercise promotes improved metabolism and assists with a deeper caloric deficit, which is particularly important for those who wish to shed excess weight. – It is also important to maintain a healthy body weight to reduce insulin resistance. A BMI of less than 25 significantly improves insulin sensitivity. Furthermore, maintaining a healthy body weight helps avoid the main factor leading to insulin resistance: excess visceral fat tissue. – Avoid highly processed foods, which have an inflammatory effect and negatively impact insulin resistance. Also, reduce sugar consumption, but do not forget about fruits, which are important for a balanced diet, especially in combination with protein, fat, and complex carbohydrates. – Adequate hydration is essential, as dehydration can have harmful effects. Always ensure you have access to water, preferably with a moderate mineral content.

Excess body weight, unhealthy eating habits, lack of physical activity and excessive body fat often contribute to the development of insulin resistance, hence maintaining a suitable body weight is of utmost importance. A balanced diet in conjunction with regular exercise can bring numerous benefits to individuals with insulin resistance. A systematic and healthy approach in the selection of meals and physical activities is crucial. However, it is important to note that insulin resistance alone is not the cause of obesity, but rather an unhealthy diet and a caloric surplus. Both aerobic and strength training are appropriate forms of exercise for people with insulin resistance, with the choice depending on the exerciser's preferences to maintain motivation.