You can muscle yourself out of Type 2 diabetes
If you're at risk for Type 2 diabetes -- because of genetics and/or lifestyle choices -- do you do strength training? Chances are you don't. Overall, only about 35% of men and 27% of women get in two or more strength-building workouts a week, and one study found that 88% of folks with Type 2 diabetes do NOT do any resistance training.
That's a shame. A study in BMC Medicine shows that higher muscle strength is associated with a 40% reduction in your risk for Type 2 diabetes, regardless of your genetic predisposition. The researchers looked at seven years' worth of data on more than 140,000 folks and found that those with a high genetic risk and high muscle strength were less likely to develop diabetes than folks with a low genetic risk and low muscle strength.
It's effective because the more muscle you have, the more effectively your body fights off insulin resistance and keeps excess glucose from entering your bloodstream. Building more muscle also reduces inflammatory body fat that's associated with elevated glucose levels.
What's the smart muscle-building routine for you? A combination of aerobics (they build muscles, too), such as biking, walking, or swimming, and muscle-builder exercises using resistance bands (for arms and legs), your own body weight (planks, squats) or weight machines, and, for some folks, hand weights (start light, go slow). Aim for two to three 20-30 minute sessions of resistance/strength training and 150 to 300 minutes of aerobics weekly. For more help getting and staying active, check out my book "The RealAge Workout."
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.longevityplaybook.com. Email your health and wellness questions to Dr. Mike at questions@longevityplaybook.com.
(c)2023 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2025 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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