Diabetes is very common in India. In 2019, 77 million adults were affected by the disease, and it is estimated that this number will rise to 134 million by 2045.

A major challenge in tackling diabetes in India is the low level of awareness. Many people are under the misconception that controlling diabetes is just about reducing sugar intake.

However, effectively managing diabetes requires comprehensive lifestyle changes, including regular physical activity, a balanced diet, stress management, and good sleep.

These changes not only help manage the disease but also create an environment in which the body can regulate blood sugar efficiently.

Health and fitness expert Dr Neha Chawla said one of the main reasons for the rise in type 2 diabetes is the genetic predisposition to the “skinny fat syndrome” or the YY paradox in India.

“This condition makes people vulnerable to cardio-metabolic problems such as diabetes, even if their weight appears to be normal,” Dr Chawla said.

The expert said that strength training, in particular, plays an important role in managing diabetes.

“Regular physical activity acts as a natural remedy to control blood sugar levels. It helps lower blood sugar during and after exercise and increases the body’s sensitivity to insulin. Just 150 minutes of moderate-intensity workout per week can reduce HbA1c levels by 0.7%,” Dr Chawla told IndiaToday.in.

What is strength training?

Strength training, also known as resistance training, involves exercises that improve muscle strength and endurance.

It typically involves lifting, pushing, and pulling activities using weights, resistance bands, or body weight.

This type of training makes the body fit, increases metabolism and supports bone health. Strength training falls under moderate to intense training. According to the World Health Organization (WHO), a person should do resistance training two to three times every week.

How does strength training affect diabetes?

Although strength training has many health benefits including reducing the risk of heart disease and increasing muscle and bone health, its effect on diabetes is rarely talked about.

Dr. Chawla said strength training can be one of the most effective anti-diabetes strategies.

“Muscles are like sponges for glucose. When you lift weights, you create tiny tears in your muscle fibres. As your body repairs these, it becomes more sensitive to insulin. This means your muscles can absorb glucose from your bloodstream more efficiently, helping to lower your blood sugar levels,” explains Dr Chawla.

More muscle means more storage space for glucose. “Think of it as adding extra cabinets to your house,” he said.

With more muscle, your body will have more places to store glucose, keeping it out of your bloodstream.

During and after exercise, your muscles can use glucose for energy without insulin. So when you’re lifting weights, you’re actively pulling glucose from your blood, keeping your sugar levels in check.

Benefits of Strength Training

The benefits continue even when you’re not exercising.

According to Dr. Chawla, strength training increases your metabolism, which helps in weight management – ​​an important factor in diabetes control.

A 2018 study published in the US National Library of Medicine showed that people who participated in strength training had significantly reduced rates of type 2 diabetes and heart disease compared to those who did not engage in any strength training.

Studies show that even modest amounts of resistance training (up to 1 hour per week) can reduce the risk of diabetes by 12–34%.

The more robust you are, the better your glycemic control will be.

Nutrition is important

Nutrition is equally important in diabetes management. A balanced diet not only helps control blood sugar levels but also aids in weight management.

Dr. Chawla said the key strategies include controlling carbohydrate intake, increasing protein consumption and adding more fibre to your diet.

However, it is important to note that there is no one-size-fits-all diet for diabetes.

Nutritional needs vary depending on factors such as age, weight, activity level, and any existing complications.

A proper diet and regular exercise combined with exercise provide more effective results in managing diabetes than any one measure alone.