Resistance Training & Prediabetes
It is important to keep your body moving each day. For those with prediabetes even more so, to add control to blood sugar regulation. A recent study from Quadir et al included a systematic review and meta-analysis to establish the effectiveness of resistance training specifically on prediabetics, and found favorable results. By adding positive lifestyle changes in the prediabetes stage, it can help delay the onset of Type 2 Diabetes and the serious effects it has on the body.
Resistance training can be mixed into a weekly workout routine to keep muscles and bones healthy, with this muscle mass can be gained over time with increased resistance. This type of exercise is low impact and is beneficial for those with joint problems, but a physician should still be consulted before any changes to your exercise regimen. Resistance training works when muscles contract against external resistance, by using resistance bands, weights, or other heavy objects that use muscle strength. This leads to more strength, endurance, hormonal and glycemic control.
Completing 2-4 resistance training sessions a week showed significant improvements on glycemic control and blood lipids as well as reduction in A1C and fasting glucose. Studies in the meta analysis showed that these changes could happen after 8 weeks of exercise. Physical activity of this kind lowers body fat, increases muscle mass, and improves insulin sensitivity. These changes are beneficial for those at risk of Type 2 Diabetes because increased muscle mass leads to enhanced glucose uptake, meaning overall better glycemic control.
Exercise of any kind is helpful, but changing up your workout routine to add resistance or strength training may be one change to make you feel stronger and healthier. This is just one piece of the puzzle, in getting healthy.. Nutrition and exercise are both key for living a healthy life, and are necessary for those who are trying to manage blood sugars. Daily physical activity and being mindful of what is on your plate are important aspects for all over health.
Resources
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5686694/
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