Strength Training Guards Against Diabetes Risk
People in their 30s and 40s are increasingly adopting an active lifestyle and focusing on their health due to concerns about sedentary habits, poor food choices, and associated health conditions. Type 2 diabetes is a major concern in India, with its prevalence rising alarmingly. Dr. Archana Juneja, a consultant endocrinologist at Kokilaben Dhirubhai Ambani Hospital in Mumbai, highlights the significant impact of diabetes, which accounted for 6.7 million deaths in 2021 according to the International Diabetes Federation (IDF).
Studies show that individuals with Type 2 diabetes face an increased risk of developing other health complications, including cancer, heart disease, neurological disorders, and kidney ailments. The IDF Diabetes Atlas predicts a steady rise in the number of adults living with diabetes, estimating that by 2045, the figure will reach 783 million. Dr. Juneja reveals that approximately 100 million Indians are currently diabetic, with the number rapidly increasing.
While the statistics are concerning, there is hope in managing and even reversing diabetes through lifestyle interventions such as exercise. Regular physical activity helps muscles utilize glucose, thus maintaining stable blood sugar levels. It also improves insulin sensitivity, reduces the risk of cardiovascular problems, enhances flexibility, and promotes overall well-being. Strength training, in particular, plays a significant role by increasing glucose receptors in muscle fibers, leading to more effective glucose utilization. Dr. Juneja recommends incorporating strength training exercises like squats, lunges, and pushups, either with body weight or using equipment like dumbbells and barbells.
Exercise also aids in weight loss, which can have a positive impact on Type 2 diabetes. Research has shown that rapid weight loss can reverse the condition. Experts advise individuals with diabetes to engage in at least 150 minutes of moderate-intensity exercise per week, including cardiovascular activities and strength training. Stretching, yoga, and maintaining a balanced diet are also important aspects of diabetes management.
Leading an active lifestyle can empower individuals with diabetes to live fulfilling lives and even participate in competitive sports. Adhering to the FITT principle (Frequency, Intensity, Time, Type) and gradually increasing exercise duration and intensity is recommended. However, diabetics must undergo cardiac and eye tests before starting any fitness regimen to prevent complications. Alongside exercise, maintaining a healthy diet, getting sufficient sleep, and managing stress are essential for overall well-being.
–Re-reported from the article originally published in Money Control
