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SINGAPORE: Your dumbbells may do more than just help you build arm muscles. If you have Type 2 diabetes, resistance training could help you control your blood sugar level.
A Canadian study published in the Annals of Internal Medicine last September showed that Type 2 diabetics who exercised regularly developed better blood-sugar control, especially if they lifted weights and did aerobic exercises.
Type 2 diabetes, which typically develops after the age of 45, is a chronic condition that affects the way your body metabolises glucose.
While ageing and genes may play a part, the condition can also be fuelled by poor lifestyle habits, said Ms Cindy Ng, principal physiotherapist at Singapore General Hospital's Life Centre.
In addition to strict diet control and medication, exercise is "another powerful way to reduce blood sugar", said Dr Edward Pratt, consultant endocrinologist at Changi General Hospital's Diabetes Centre and Changi Sports Medicine Centre.
In general, exercise helps diabetics to reduce insulin resistance by metabolising the glucose.
"Exercise allows cells in the body to have a higher uptake of glucose in the blood stream. This improves blood sugar control," explained Ms Ng.
For a well-balanced workout, she advised Type 2 diabetics to do resistance training in addition to aerobic exercise at least three times a week.
The term "resistance training" is used when exercises are conducted using weights, weight machines or elastic bands.
Dr Pratt said: "A resistance-training programme aims to improve strength by slowly and progressively overloading the muscles over a series of exercise sessions."
However, Dr Pratt warned that diabetics may face some risks in overdoing exercise. "The most common risk is of low blood sugar. This is why all patients who see me have their blood sugar checked before and after their training session," he said.
Patients with longstanding diabetes, or kidney, eye or feet complications from diabetes could also potentially face problems when exercising. So, before you start training to get Arnold Schwarzenegger-type biceps, do consult a physician.
Make your own weights
For a safe and simple workout at home, Ms Ng suggested filling empty bottles with about ½ kg of water.
"You can do simple exercises like bending and straightening your elbows using slow, controlled movements." And remember to do stretching exercises after training. "This is to prevent contractures, especially for the elderly. Their muscles may stiffen if they do not do sufficient stretching and cooling down exercises," she added. - TODAY/ar
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