Type 2 diabetes arises from faulty leptin and insulin signaling and resistance, both of which are directly related to lack of exercise and a diet high in starchy carbohydrates or sugar. Unfortunately, when diagnosed with Type 2 diabetes, many are led to believe their fate has been sealed and all they can do now is “control” it.

This simply isn’t true. A low-carb, high-fat diet as described in “Burn Fat for Fuel,” along with exercise and daily movement are the correct prescriptions to reverse this common condition — not medication. Fasting is yet another proven remedy that can yield rapid results.

Research¹ published in Medicine & Science in Sports & Exercise found even a single session of moderate exercise can improve the way your body regulates glucose and reduces postprandial glucose spikes.

When it comes to exercise for diabetic control, though, two types have been found to be the most effective, namely high-intensity exercise and strength training, although any form of physical activity will have some degree of beneficial impact.

The Case for Strength Training if You Have Type 2 Diabetes

Several studies have demonstrated the benefits of strength training for diabetes. Among them is a 2017 study² published in Medicine & Science in Sports & Exercise, which found strength training lowered women’s risk of Type 2 diabetes by 30 percent, and cardiovascular disease by 17 percent.

According to the authors, “These data support the inclusion of muscle-strengthening exercises in physical activity regimens for reduced risk of Type 2 diabetes and cardiovascular disease, independent of aerobic exercise.”

That said, adding aerobic exercise to the women’s fitness regimen did reduce the risks even further. Participants who performed at least 120 minutes of aerobic exercise per week, along with some form of strength training, had a 65 percent lower risk for Type 2 diabetes than those who did neither — a finding that suggests there’s value in all forms of exercise. 

Moderate Muscle Strength Linked to Lower Diabetes Risk

More recently, a study³ published in the Mayo Clinic Proceedings this month (March 2019) found a link between muscular strength and Type 2 diabetes incidence. The study enrolled 4,681 individuals between the ages of 20 and 100, none of whom had Type 2 diabetes at baseline. Muscular strength was tested using leg and bench press tests. During a mean follow-up of 8.3 years, 4.9 percent went on to develop diabetes. According to the authors:

“Participants with the middle level of muscular strength had a 32 percent lower risk of development of Type 2 diabetes compared with those with the lower level of muscular strength after adjusting for potential confounders … 

However, no significant association between the upper level of muscular strength and incident Type 2 diabetes was observed … 

A moderate level of muscular strength is associated with a lower risk of Type 2 diabetes, independent of estimated CRF [cardiorespiratory fitness]. More studies on the dose-response relationship between muscular strength and Type 2 diabetes are needed.”