5 Advantages of Engaging in Strength Training for Diabetes

For individuals managing diabetes, regular strength training offers several benefits:

1. Enhances insulin utilization: Regular strength training promotes the efficient use of insulin, the hormone responsible for facilitating the entry of blood sugar (glucose) into cells for energy or storage. By engaging in strength exercises, you help your muscles better absorb glucose, making your body more adept at transporting it from the bloodstream to the muscles. This increased efficiency reduces the need for insulin, as explained by Dr. Tamara Hannon, an endocrinologist at Indiana University Health in Indianapolis.

2. Reduces blood sugar levels: Strength training not only improves insulin transportation but also enables muscles to absorb more glucose. This sustained glucose utilization by muscles post-exercise can result in lower blood sugar levels for several hours, contributing to overall glucose management, according to Dr. Hannon.

3. Facilitates muscle development for weight loss: Consistent muscle engagement through strength training leads to increased calorie expenditure. Additionally, strength training enhances the basal metabolic rate, contributing to calorie burning even during periods of inactivity. Dr. Hannon notes that while exercise is beneficial, weight loss also necessitates calorie intake reduction.

4. Mitigates the risk of heart disease: Incorporating strength training into a regular exercise routine helps address various risk factors associated with heart disease in individuals with type 2 diabetes. This includes reducing obesity, high blood pressure, and high cholesterol levels, as highlighted by the American Heart Association. Counteracting a sedentary lifestyle through exercise is an effective strategy for lowering the risk of multiple health issues.

5. Strengthens bones and reduces fracture risk: High blood sugar levels can compromise bone structure by increasing glucose attachment to bone protein (collagen), heightening the risk of fractures, especially in individuals with diabetes. Dr. Hannon emphasizes that those with diabetes may also experience complications like neuropathy, making them more susceptible to falls. Engaging in strength-training exercises not only improves bone strength but also enhances balance and mobility, reducing the likelihood of falls.