“Walk the Dog,” Avoid Diabetes
Any dog lovers out there! We are the proud owners of a unique looking Chihuahua, named Nemo. My son Micah named him, during a phase when he was a little that every pet had to be named Nemo;all the frogs he found and actually every animal he saw was to be a Nemo. Now I do have the pleasure of taking great walks with him and I am doing my health a favor.
Ladies, a huge new study has concluded that you can reduce your risk of developing type 2 diabetes significantly by doing stretching exercises like dogs do and lifting a few weights. While it’s not really news that exercise helps prevent diabetes, few studies had looked closely at the types of exercise that might impact risk. The newly released study examined data collected from nearly 100,000 middle-aged and older women who participated in the near-decade-long Nurses’ Health Study.
Type 2 diabetes is becoming increasingly common around the world, so investigators wanted to know more about strategies to prevent the debilitating disease. It’s well known that regular aerobic exercise is linked to reduced risk. And it’s also well documented that strength training can help improve symptoms among people who already have diabetes. But they wondered if non-aerobic muscle strengthening and conditioning activities—such as weight training and anaerobic activities—could also help prevent the disease.
As it turns out, lifting weights, and doing less strenuous muscle-strengthening exercises, can significantly reduce a woman’s risk of developing diabetes. In fact, compared to women who did no muscle-building exercise, women who spent 150 minutes engaged in doing non-aerobic exercise had a 40% lower risk of diabetes. When regular exercise is combined with a healthful diet free of sugar and rich in natural fruits, vegetables, and other whole foods, there’s essentially no reason anyone need fear this disease.
Grøntved A, Pan A, Mekary RA, Stampfer M, Willett WC, et al. (2014) Muscle-Strengthening and Conditioning Activities and Risk of Type 2 Diabetes: A Prospective Study in Two Cohorts of US Women. PLoS Med 11(1): e1001587. doi:10.1371/journal.pmed.1001587
NOTE: This article was first posted on 01/25/14 It has since been edited, certain phrases have been removed to reflect the opinions of the author