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

According to the International Diabetes Federation, diabetes is a major cause of death, accounting for 6.7 million deaths in 2021. However, there is hope in managing and even overcoming diabetes through lifestyle interventions such as exercise and an active lifestyle. Not all cases of diabetes are solely genetic, as factors like stress and a sedentary lifestyle also contribute to its development. As a result, many individuals in their 30s and 40s are becoming more health-conscious and embracing physical activity.

Exercise, particularly strength training, plays a significant role in combating diabetes. When people engage in strength training, it increases the glucose receptors in their muscle fibers, leading to improved glucose uptake and utilization. This helps lower blood glucose levels and enhances blood circulation throughout the body. Strength training also offers additional benefits, including improved cardiovascular health, posture, mood, and overall fitness. It can be performed using bodyweight exercises like squats, lunges, and pushups, or with equipment like dumbbells or barbells. Furthermore, strength training reduces the risk of falls and fractures, especially among elderly individuals with diabetes.

Exercise also aids in weight loss, which can be highly 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. Doctors recommend that diabetics maintain a healthy lifestyle that includes at least 30-40 minutes of regular exercise. Medical and fitness experts agree that individuals with diabetes should aim for at least 150 minutes of exercise per week, combining moderate-intensity cardio exercises (such as brisk walking, cycling, or swimming) with strength training on two days. Including stretching and yoga sessions is also beneficial for muscle tone and internal regulation.

It’s important for individuals with diabetes to adhere to the FITT (Frequency, Intensity, Time, Type) principle when starting an exercise routine. Starting with short bouts of activity five times a week ensures frequency, while maintaining the heart rate between 60-75% of the maximum heart rate covers intensity. Gradually increasing the duration from 10 to 30 minutes, and eventually to 45 minutes per day, helps build endurance. Both cardiovascular exercises and weight training are important, with a focus on high repetitions and lower weights. Before beginning any fitness or strength training program, diabetics should undergo cardiac and eye tests to prevent potential issues.

In addition to exercise, maintaining a healthy balanced diet is crucial for individuals with diabetes. Minimizing fasting and feasting, avoiding processed and packaged foods, and getting sufficient sleep (at least seven hours per night) are all recommended. Engaging in hobbies for stress reduction is also encouraged. It’s essential to consult with healthcare professionals and experts to tailor an exercise routine and dietary plan that suits individual needs and capabilities.

Here’s a suggested workout routine for a week:

Day 1: 30 minutes of walking, cross-training, or cycling Day 2: Upper Body Strength Training (two sets of 10-15 repetitions with light weights)

• Dumbbell chest press
• Bent-over row
• Chest dumbbell fly
• Overhead shoulder press
• Lat pull-down
• Lateral raise
• Front raise (Take 45-60 seconds of rest between sets) Day 3: 30 minutes of walking, cross-training, or cycling Day 4: Leg Strength Training (two sets of 10-15 repetitions)
• Wide squats
• Back lunges
• Narrow squats
• Leg extension
• Walking lunges
• Leg curl
• Mid squats
• Calf raises (Take 60-90 seconds of rest between sets) Note: All exercises, except leg extension and leg curl, can be done as bodyweight exercises. Add weights gradually after four weeks, starting with light weights. Day 5: 30 minutes of yoga, stretching, or core work Day 6: 30 minutes of walking, cross-training, or cycling Day 7: Rest day

It’s important to listen to your body, consult with healthcare professionals, and adapt the exercise routine as needed. Regular check-ups, a healthy diet, and proper sleep are also vital components of managing diabetes effectively.