A new study suggests that women should include some resistance training on their exercise routine to lower their risk to type 2 diabetes.
Resistance training, also known as strength training, are exercises that focuses on increasing the strength and mass of muscles, bones, and metabolism. There are three different ways to do resistance exercises, and they are weight machines, free weights and calisthenics.
Researchers from the U.K Harvard Medical School conducted a survey on 99,316 women with ages 36 to 81. These are female nurses who are also included on two other ongoing health studies funded by the U.K National Health Services (NHS). The questionnaires include inquiries about their activity levels. They also looked at the medical records of the participants for a span of eight years.
After careful analysis of the responses, the researchers found that those who spend at least 150 minutes of aerobics and one hour of resistance training per week significantly decreased their risk on developing type 2 diabetes compared to those who don't exercise. The researchers noted a risk reduction of over 33 percent.
The research team clarified though that aerobics can also help reduce the risk on various medical conditions but they wanted to highlight that adding resistance training can boost protection.
Dr Richard Elliott, spokesman for the charity, told BBC: "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.
"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."
The study was published on the Jan. 14 issue of PLOS Medicine.
