INA–Follow up
A scientific study has found that consistently engaging in strength training during middle age may reduce the risk of developing type 2 diabetes by up to 42%.
An international research team, including researchers from Zhejiang University School of Medicine in China, the Harvard T.H. Chan School of Public Health in the United States, and Yonsei University in South Korea, monitored the health of more than 143,000 adults in the United States over a period of 19 years.
The findings showed that resistance training—physical activities that require muscles to contract against an external force—significantly reduces the likelihood of developing type 2 diabetes.
The data indicated that individuals who perform strength training for at least two hours per week have a 27% lower risk of developing the disease compared with those who do not. This benefit rises to 42% among those who maintain regular strength training throughout middle age.
The researchers also concluded that the greatest protection is achieved by combining strength training with aerobic exercise while reducing sedentary behaviors, such as prolonged sitting or excessive television viewing.
Health endocrinologist Shirin Yaghi, who was not involved in the study, said that long-term consistency in exercise may be more important than the duration of individual workouts.
“Whether a workout lasts 30 minutes, one hour, or two hours, what matters most is getting started and maintaining a regular exercise routine,” she added.
The researchers called for strength training to be incorporated into preventive strategies aimed at reducing the risk of type 2 diabetes, emphasizing the importance of making it part of a healthy lifestyle.