Why Exercise is Essential
Exercise directly reverses insulin resistance by:
- Making muscles more insulin-sensitive
- Burning glucose without insulin
- Reducing belly fat
- Lowering inflammation
Two Types You Need
1. Strength Training (Priority #1)
- Builds muscle = higher metabolism
- Most effective for insulin sensitivity
- 2-3x per week, 20-30 minutes
Beginners start with:
- Bodyweight squats (10 reps, 3 sets)
- Push-ups on knees (8-10 reps, 3 sets)
- Lunges (8 each leg, 3 sets)
- Plank (20-30 seconds, 3 times)
2. Daily Walking
- Minimum: 7,000 steps daily
- Target: 10,000 steps
- Most powerful: 10-20 minute walk after every meal
Weekly Template
Monday/Wednesday/Friday: Strength training + walk
Other days: 30+ minute walks
Plus: Post-dinner walk daily
Breaking Up Sitting
Stand and move every 30-60 minutes:
- Stretch
- Walk around
- 10 squats
- Climb stairs
Sitting all day worsens metabolic syndrome even if you exercise.
