Type 2 diabetes is a growing concern worldwide, affecting millions of individuals across different body types. While the condition is often associated with obesity, a subset of individuals with type 2 diabetes maintain a healthy weight (BMI <25 kg/m²) but may still face challenges such as low muscle mass. For these individuals, determining the most effective exercise routine is crucial for managing blood sugar levels and overall health. This blog post examines the best exercise interventions for normal-weight individuals with type 2 diabetes, based on recent studies.
The Study: Comparing Strength and Aerobic Training
Objective:
This study focused on identifying the most effective exercise routine for individuals with type 2 diabetes who have a healthy weight and low muscle mass.
Methods:
Participants with type 2 diabetes and a BMI <25 kg/m² were randomly assigned to one of three nine-month exercise programs: strength training (ST), aerobic training (AER), or a combination of both (COMB). The primary measure of success was the change in HbA1c levels, a key indicator of long-term blood sugar control.
Results:
Out of 186 participants, the strength training group showed the most significant decrease in HbA1c levels, with a reduction of -0.44 percentage points. In contrast, the aerobic training and combination groups did not exhibit significant changes. Additionally, the strength training group experienced an increase in muscle mass relative to fat mass, which played a crucial role in reducing HbA1c levels.
Conclusion:
For normal-weight individuals with type 2 diabetes, strength training proved to be more effective than aerobic training in lowering HbA1c levels. This suggests that building muscle mass is a key factor in managing blood sugar levels for this population.
Supporting Evidence from Other Studies
Aerobic vs. Resistance Exercise in Pre-Diabetes
A separate study involving 80 participants explored the effects of aerobic and resistance exercise on pre-diabetes. Both exercise groups showed significant improvements in fasting blood sugar, glucose tolerance, and insulin resistance compared to the control group. However, the resistance exercise group was more effective in lowering glycated serum protein levels, a marker of long-term blood sugar control. This study highlighted that while aerobic exercise mainly reduces blood sugar through weight loss, resistance exercise may offer additional benefits unrelated to weight loss, making it a strong candidate for managing pre-diabetes and type 2 diabetes.
Study 2: The Lasting Impact of Resistance Exercise
Another study found that resistance exercise not only lowers glucose and insulin levels but also maintains these effects for up to 24 and 18 hours, respectively. Furthermore, resistance exercise may be more effective than aerobic exercise in reducing ambulatory blood pressure, with benefits lasting up to 24 hours. Interestingly, performing resistance exercise after a meal was shown to be more effective in lowering glucose, insulin, and triacylglycerol levels, suggesting that timing and sequence of exercise play important roles in maximizing its benefits.
Conclusion
The evidence strongly supports the idea that strength training is a highly effective exercise intervention for normal-weight individuals with type 2 diabetes. Not only does it help lower HbA1c levels, but it also increases muscle mass, which is essential for long-term blood sugar management. While aerobic exercise has its benefits, particularly for weight loss, resistance exercise may offer unique advantages that make it the superior choice for this specific population. By incorporating strength training into their routine, individuals with type 2 diabetes can better control their blood sugar levels and improve their overall health.
Referece
- Strength training is more effective than aerobic exercise for improving glycaemic control and body composition in people with normal-weight type 2 diabetes: a randomised controlled trial
- Effect of resistance vs. aerobic exercise in pre-diabetes: an RCT
- Effects of single bout resistance exercise on glucose levels, insulin action, and cardiovascular risk in type 2 diabetes: A narrative review