Weight Training Exercise Reduces Diabetes Risk

A new study of more than 32, 000 men found that those who lifted weights for at least two and a half hours per week were 34% less likely to develop Type 2 diabetes.
"Previous studies have shown that aerobic exercise is beneficial for the prevention of diabetes, but epidemiological studies had looked at the impact of weight training. This study demonstrates that weight training has benefits independent of aerobic exercise," said Dr. Frank Hu, professor of nutrition and epidemiology at the Harvard School of Public Health and lead author of the study published in August in the Archives of Internal Medicine.
"We found that in the group that did fairly large amounts of both (aerobic and weight training), there was about 60% reduced risk of diabetes, which is huge," said co-author Dr. Walter Willett, chairman of the department of nutrition at Harvard. "It's clear that the best thing is to get a combination of the two. But some people really can't get aerobic exercise in their life, and we found that even a small amount of resistance exercise can make a difference."
Aerobic exercise helps burn excess fat, one of the leading causes in Type 2 diabetes. Weight training however, boosts muscle mass, which is very "important for metabolism and insulin sensitivity," said Hu.
The researchers analyzed data on 32,000 men, who were followed for almost two decades as part of the Health Professionals Follow-Up Study, a long-running project looking at the health of medical professionals. Over the study window, 2,278 men developed Type 2 diabetes. After controlling for variables, including age, body mass, and alcoholic intake, the researchers found that engaging in aerobic exercise for at least 150 minutes per week lowered the risk of diabetes by 52%. Weight training independent of aerobic exercise lowered the risk by 34%.
More than 23 million Americans have Type 2 diabetes, a number that is expected to rise in the coming years and reach pandemic proportions.
"These studies remind us that the fundamental cornerstone in the management of these pandemics is still lifestyle," said Dr. Richu Mathur, an endocrinologist at the Cedars-Sinai Weight Loss Center in Los Angeles. "We know that something as simple as walking can enhance insulin sensitivity."
Even those who already have diabetes will benefit from regular exercise. Moderately active diabetics were half as likely to die from cardiovascular complications as their physically inactive counterparts.
"The study reminds us that physical activity does not have to be aggressive to confer cardiovascular benefits in patients with diabetes," added Mathur. "In fact, simple leisure activities such as gardening and walking are beneficial."
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