LISS in the Gym: A Steady Path to Better Diabetes Management
This is Michael Hofer, founder of Healthy Diabetes, here to share my passion for an often-underappreciated but highly effective form of exercise—low-intensity steady-state (LISS) workouts. As someone who has lived with type 1 diabetes for over 40 years, I’ve found that these gentle workouts play a pivotal role in managing my health. Let’s explore why LISS might just be the perfect addition to your diabetes management routine.
My Gym Routine: Steady and Strong
When I go to the gym, I focus on exercises that keep my heart rate moderately elevated without pushing my body to its limits. My routine includes walking on the treadmill, working out on the elliptical, and light weightlifting. I follow this regimen three times a week. Outside the gym, I enjoy other LISS activities like morning cycling sessions on my stationary bike and regular walks, which fit seamlessly into my daily life.
Why do I prefer LISS? Simply put, it aligns beautifully with the goal of maintaining steady blood sugar levels. Here’s why LISS is such a game-changer for people with diabetes.
The Benefits of LISS for Diabetes
Maintains Stable Blood Sugar Levels
High-intensity workouts can sometimes trigger rapid changes in blood sugar due to the adrenaline surge they produce. In contrast, LISS provides a steady and manageable form of exercise that avoids these dramatic fluctuations, supporting more consistent glucose management.Supports Fat Burning Without Overload
LISS encourages fat metabolism without exhausting the body’s glucose reserves. This makes it an excellent choice for sustainable energy use and overall health improvement.Enhances Insulin Sensitivity
Regular low-intensity exercise improves the body’s ability to utilize insulin effectively, promoting better blood sugar control over time. It’s a simple, reliable way to support your overall diabetes care.Reduces Stress and Promotes Mindfulness
LISS workouts offer more than physical benefits—they also allow you to unwind mentally. Whether walking on a treadmill or cycling comfortably, these exercises allow time for reflection and mindfulness, key components of a holistic diabetes management approach.
Why LISS Outshines HIIT for Diabetes
High-intensity interval training (HIIT) is often praised for its efficiency and calorie-burning potential. However, for individuals managing diabetes, it can sometimes lead to unpredictable blood sugar responses and increased fatigue. LISS offers a gentler alternative, allowing for consistent activity without the risks of extreme glucose fluctuations. It’s a more sustainable choice for many and an excellent foundation for long-term health.
Low-intensity workouts like LISS are accessible, adaptable, and enjoyable. You don’t need elaborate equipment or complicated routines to get started. Begin with a brisk walk or a steady bike ride, and gradually build a habit that fits your lifestyle.
A Thoughtful Conclusion
Incorporating LISS workouts into your routine is an investment in your physical and mental well-being. Exercise is a cornerstone of my holistic approach to thriving with diabetes, and I encourage you to explore how it can enhance your life. Start at a comfortable pace, listen to your body, and embrace the steady rhythm of progress.
What are your favorite ways to stay active?
