As Good As MedsSimple remedy for diabetes: a regular dose of strength training
by Michele Stanten with Selene Yeager
In a 2002 6-month study of 36 people ages 60 to 80, Australian researchers found that those who ate a healthy diet and followed a weight lifting program had a three times greater decrease in average blood sugar levels than those who simply dieted. These benefits are similar to those found with diabetes drugs. Plus, the exercisers lost moderate amounts of body fat.
"Muscles are major clearance sites for circulating blood sugar," says lead researcher David Dunstan, PhD. Since we lose muscle with age, rebuilding it with weight training is very important for older adults with diabetes, though Dr. Dunstan notes that "people of all ages and body types can benefit from strength training." Research also shows that strength training promotes heart health in people with diabetes; this is an important benefit, because type 2 diabetes can double or quadruple the risk of heart disease.
Study participants performed nine exercises that targeted all the major muscles in the upper and lower body. They did about three sets of 8 to 10 reps, 3 days a week.
Michele Stanten is the Prevention fitness director. Selene Yeager is a contributing editor to Prevention magazine. She is also the author of Selene Yeager's Perfectly Fit and other health titles.
