Benefits
While cardio exercises are often a priority for people with type 2 diabetes, recent studies and experts are pointing out the important role of strength training, especially weightlifting, in controlling blood sugar levels and reducing complications.
According to Dr. Rajiv Kovil, Head of Diabetes Department at Zandra Healthcare (India), weightlifting can bring significant benefits to patients with type 2 diabetes by increasing muscle mass and supporting glucose metabolism. As muscles grow, glucose levels are metabolized more effectively, thereby reducing insulin needs and supporting more stable blood sugar control.
Nutritionist Kanikka Malhtora (India) also emphasized the benefits of weightlifting in improving blood flow, reducing the risk of peripheral neuropathy complications and diabetic retinopathy.
Not only that, strength training also helps control weight, reduce blood pressure and cholesterol, all of which are risk factors for heart disease, a common complication in people with diabetes.
Dr. Surender Pal Singh, Head of the Department of Physical Therapy at CK Birla Hospital, Delhi, said that weightlifting also improves balance and physical performance, thereby reducing the risk of falls and other complications. Strengthening muscle helps absorb glucose more effectively, improving overall health for diabetics.
Exercise methods
Regarding the exercise method, Dr. Kovil recommends that patients should start with weightlifting sessions 3-4 times a week, each session about 30 minutes, then gradually increase to 45 minutes when the body has adapted. The exercise should be reasonably distributed between the upper body (head, arms, chest, abdomen) and the lower body ( ass, thighs, calves) to develop a balanced body.
Dr. Singh notes that beginners should start with light weights, focusing on posture to avoid injury. Combining cardio exercises with weightlifting is necessary to maintain a comprehensive exercise routine. Patients should consult a doctor or professional coach to develop a suitable and safe exercise plan.
In addition, expert Malhtora emphasizes the importance of maintaining standard exercise form, maintaining body hydration and balancing strength training and cardiovascular activities. This not only improves the effectiveness of diabetes control but also reduces health risks during exercise.
Weightlifting not only helps improve glucose metabolism but also contributes to preventing serious complications in people with type 2 diabetes. When done properly and with professional guidance, strength training is an essential part of long-term disease management, improving the quality of life for patients.
