How strength training in your 30s and 40s can keep diabetes at bay

According to the International Diabetes Federation, diabetes is one of the leading causes of death, resulting in 6.7 million deaths in 2021. It is essential to address this growing health concern, which is not solely attributed to genetic factors but also influenced by a sedentary lifestyle and stress. The increasing awareness of health and the adoption of an active lifestyle among individuals in their 30s and 40s can be attributed to the rise of health conditions such as heart disease, cholesterol, diabetes, and obesity, primarily driven by poor dietary choices and lack of exercise.

In India, Type 2 diabetes is a significant concern. Dr. Archana Juneja, a consultant endocrinologist at Kokilaben Dhirubhai Ambani Hospital in Mumbai, highlights the alarming rise of Type 2 diabetes in India. Approximately 100 million Indians are currently living with diabetes, and the numbers are rapidly increasing. Additionally, there are around 30-40 million people with prediabetes, indicating a significant health challenge.

Despite these concerning statistics, there is positive news. Lifestyle interventions, particularly exercise and an active lifestyle, can effectively manage and even reverse diabetes, according to doctors who refer to evidence-based studies with large sample sizes. Exercise plays a crucial role in controlling blood sugar levels by increasing glucose utilization and making the body more responsive to insulin. Furthermore, regular physical activity reduces the risk of cardiovascular problems, improves flexibility, boosts immunity, and promotes overall well-being.

Strength training, in particular, has a significant impact. It enhances glucose uptake by increasing glucose receptors in muscle fibers, leading to better blood glucose control and improved circulation throughout the body. Additionally, strength training improves cardiovascular health, posture, mood, and overall fitness. It can be performed using body weight exercises or equipment like dumbbells, Therabands, or barbells. Strength training also reduces the risk of falls and fractures, especially in elderly individuals with diabetes.

Weight loss, achievable through exercise, is especially beneficial for individuals with diabetes. Rapid weight loss has been shown to reverse Type 2 diabetes in studies conducted by Prof. Roy Taylor of Newcastle University. Medical and fitness experts recommend at least 150 minutes of exercise per week for individuals with diabetes, including a combination of moderate-intensity cardio exercises (such as brisk walking, cycling, swimming) and strength training. Additionally, incorporating stretching and yoga sessions further improves muscle tone and internal body mechanisms.

Leading a regular life and engaging in competitive sports at the highest level is possible for individuals with diabetes. Examples like cricketer Wasim Akram and actor-television presenter Gaurav Kapoor demonstrate that a healthy lifestyle, including exercise, can enable individuals with diabetes to live fulfilling lives. When starting an exercise or strength training routine, it is crucial for individuals with diabetes to undergo cardiac and eye tests to prevent any potential complications. A healthy balanced diet, minimizing processed foods, maintaining regular sleep patterns, and engaging in stress-reducing activities are also essential for diabetics.

While the statistics surrounding diabetes are concerning, the positive impact of exercise and an active lifestyle cannot be overlooked. By embracing regular physical activity, individuals can effectively manage diabetes, improve overall health, and enhance their quality of life.