Weightlifting Cuts Women’s Risk of Diabetes

Lisa Franchi January 16, 2014

Lifting weights, or doing press-ups and similar resistance exercises may cut women’s risk of diabetes, new research shows.

It is a well-known fact that regular exercise may help cut the risk of diabetes. But what specific types of workout could be more beneficial than the others? In a study involving nearly 100,000 US nurses over a period of eight years, researchers from Harvard Medical School found that women who pump iron in the gym cut their risk of diabetes. The benefits obtained from such type of exercise was on top of any gained from doing aerobic workouts that exercise the heart and lungs – something which adults are meant to do for at least 150 minutes a week, the study suggests.

The findings, published in the journal Plos One, further revealed that women who engaged in at least 150 minutes of aerobic activity and at least an hour of muscle-strengthening activities had the highest risk reduction compared with less active women. In particular, they cut their risk of developing diabetes by as much as 30 per cent.

Whilst the benefits of exercise to diabetes has long been known, the new study shows that adding resistance training to exercise, which is already being recommended by the NHS, will give further protection.

The researchers note that their current findings are similar with what they already had for men.

"Despite limitations to which this research can be applied to women in general, it underlines the message that leading an active, healthy lifestyle can help to reduce the risk of type 2 diabetes.” says Dr Richard Elliott of Diabetes UK. "We know for certain that the best way to reduce your risk of type 2 diabetes is to maintain a healthy weight by eating a healthy, balanced diet and by taking regular physical activity. At this time of year, many people are looking for an easy way to lose weight and be more physically active. We recommend finding an activity you enjoy as you are more likely to stick with it and stay motivated."

Type 2 diabetes is a lifelong condition that develops when the insulin-producing cells in the body are unable to produce enough insulin, or when the insulin produced is not properly utilised by the body. Until now, there is no cure for diabetes but there are proven ways to manage the disease and prevent complications. Currently, 347 million people worldwide have diabetes. The World Health Organisation projects that it will be the 7th leading cause of death in 2030. Aside from regular exercise, healthy diet, having a normal body weight, and not smoking can prevent or delay the onset of diabetes.

Source of this article:

Pump it up! Weightlifting ’cuts diabetes risk in women’