At the KAHN CENTER, we have long taught that it is possible to avoid and even reverse type 2 diabetes mellitus (T2D) with diet and fitness. But what kind of fitness?
A new study looking at resistance training sheds light on the long-term patterns of resistance training, including volume, consistency, and integration with other lifestyle behaviors, on T2D.
STUDY
The study was designed to examine the association of long-term resistance training with risk of incident T2D and to assess joint associations with aerobic physical activity and sedentary behavior.
This prospective cohort study assessed the data from 3 ongoing US studies: the Nurses’ Health Study (2002-2021), the Nurses’ Health Study II 2003-2021), and the Health Professionals Follow-up Study (1992-2021). Follow-up was completed in 2021. Participants included adult health care professionals who had undergone at least 3 assessments of resistance training between 40 and 60 years of age for trajectory analysis.
Time spent in resistance training was assessed every 2 to 4 years and categorized into 5 groups: consistently low, high to low, low to high, fluctuating, and consistently high. Long-term resistance training was characterized using cumulative means and trajectory patterns between ages 40 and 60 years in the Nurses’ Health Study II.
RESULTS
Among 143,715 adults included in the analysis (age, 56 years; 78% women), 10,038 incident T2D cases occurred during a mean follow-up of 19 years.
Compared with no resistance training, engaging in 2 or more hours per week of resistance training was associated with a 27% lower risk of T2D.
Participants with consistently high levels of resistance training (≥0.5 h/wk across midlife) had a 42% lower T2D risk.
Participants who met recommendations for both aerobic activity (≥15 total metabolic equivalent h/wk) and resistance training (≥1 h/wk) and limited television viewing (<2 h/d) had a 62% drop in T2D risk compared with those meeting none of the recommendations.
CONCLUSIONS
Resistance training among US adult health care professionals was associated with substantially lower T2D risk, particularly when performed consistently over midlife and combined with adequate aerobic activity and limited sedentary television viewing. These findings support the inclusion of resistance training as a key component of lifestyle recommendations for diabetes prevention.
At the KAHN CENTER, we will teach whole food plant nutrition for the prevention and reversal of T2D along with programs like PROLON (www.prolonlife.com/drkahn). We will add education on resistance training, aerobic fitness, and avoidance of sitting as additonal factors for health.
