Does weightlifting really benefit individuals with type 2 diabetes? While cardio exercises have traditionally been promoted for diabetes management, research and expert opinions now suggest that strength training may play a vital role in controlling blood sugar levels and reducing complications associated with the condition.
and improve the body’s ability to absorb glucose, leading to better blood sugar control. But can the exercise alone make a difference in long-term diabetes management, or is it just another fitness fad? Let’s find out what experts think.
According to Dr Rajiv Kovil, Head of Diabetology, Zandra Healthcare and Co-founder of Rang De Neela Initiative, weightlifting can significantly benefit type 2 diabetics by increasing muscle mass, which aids in glucose metabolism.
Muscles require glucose for energy, and the more muscle mass you have, the more efficiently your body can absorb glucose. This leads to a reduced need for insulin and better blood sugar control.
Kanikka Malhtora, consultant dietician and diabetes educator, said weightlifting also improves blood flow, lowering the risk of complications like peripheral neuropathy and diabetic retinopathy. Furthermore, it helps in managing weight, reducing high blood pressure, and lowering cholesterol levels— which are essential in preventing heart disease, a common complication for diabetics.
Additionally, Dr Surender Pal Singh – HOD Physiotherapy Department, CK Birla Hospital, , noted that weightlifting enhances physical performance and balance, lowering the risk of falls and diabetic complications. By strengthening muscles, weightlifting contributes to better glucose absorption, improving overall blood sugar levels and reducing the risk of long-term complications.
Dr Kovil recommends starting with strength training sessions 3-4 times per week for 30 minutes. Gradually increase this to 45 minutes as your body adapts.
A balanced routine focusing on the upper and lower body is essential for full-body benefits. For instance, dedicate two days to the upper body (shoulders, arms, abs, and chest) and two days to the lower body (glutes, quads, hamstrings, and calf muscles). Begin with lighter weights and increase intensity
Dr Singh advises that beginners gradually ease into weightlifting by starting with light weights and focusing on proper form to prevent injury. It’s also essential to incorporate other forms of exercise, such as cardiovascular activities, to maintain a balanced fitness routine. Consulting a healthcare provider or fitness trainer can provide personalized guidance and help ensure a safe routine.
Malhotra highlights the importance of proper form, hydration, and balancing weightlifting with cardiovascular activities. Always consult a healthcare professional to ensure your weightlifting routine aligns with your diabetes management plan.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
