The CDC estimates that more than 30 million American’s are living with Type-2 diabetes and the prevalence will increase to more than 54.9 million by 2030, according to research published by Population Health Management. While that projection may seem insurmountable, it doesn’t have to become a reality. There are steps we can take to minimize our risk. If you’re strength training, you’re already taking a monumental step toward preventing Type-2 diabetes.
Strength Training for Prevention
In a joint statement on exercise and diabetes, the American College of Sports Medicine and the American Diabetes Association announced “It is now well established that participation in regular physical activity improves blood glucose control and can prevent or delay type-2 diabetes, along with positively affecting lipids, blood pressure, cardiovascular events, mortality, and quality of life.”
So just how much strength training is required to reap these diabetes preventing benefits? A study published in the Mayo Clinic Proceedings Journal demonstrated that even “Moderate strength training and an increase in overall muscle mass were shown to reduce a person’s risk of developing type 2 by 32 percent.” Prevention through strength training isn’t just for body builders. Performing a full body strength training routine, like the one posted below, just twice a week will do the trick. You could also join me for Online Personal Training. In just one hour we’ll build strength and condition while focusing on balance and flexibility.
Bonus Benefits
We can exponentially increase the benefits of any exercise or activity by including sunshine and natural space. Try performing this simple but effective strength training routine in your neighborhood park. A mindful walk and a blood-pumping strength training session under the sun and trees will be so exhilarating, you’ll undoubtedly make it a regular routine. You’ll need hand weights, a mat, and some water. Repeat the routine below 3 times with a minute of rest in between. Be sure to start with a warm up and end with stretching. Want a coach for your outdoor fitness session? Book some Outdoor Wellness with Sweat and Sunshine.
| Exercise | Repititions |
| Squat | x12 |
| Step ups with Weights | x12 per side |
| Push Press | x15 |
| Biceps Curl | x15 |
| Seated Oblique Twists | x20 per side |
Sources:
Colberg, Sheri R, et al. “Exercise and Type 2 Diabetes: the American College of Sports Medicine and the American Diabetes Association: Joint Position Statement.” Diabetes Care, American Diabetes Association, Dec. 2010, www.ncbi.nlm.nih.gov/pmc/articles/PMC2992225/.
Oerum, Christel, et al. “How Resistance Training Affects Your Blood Sugar.” Diabetes Strong, 21 Mar. 2020, diabetesstrong.com/how-resistance-training-affects-your-blood-sugar/.
Rowley, William R, et al. “Diabetes 2030: Insights from Yesterday, Today, and Future Trends.” Population Health Management, Mary Ann Liebert, Inc., Feb. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5278808
I just started a new strength program and already feel a little better. This is such good info to know.
Congratulations on starting again, Sami. I know you’ve practiced and enjoyed strength training in the past; and that’s what it’s all about starting, meeting a challenge, triumphing, and then starting again. And it’s always easier to really commit when you’re confident you’re doing the right thing. Glad you found the info helpful. Keep lifting!