Strength training plus cardio cuts type 2 diabetes risk the most
Consistent resistance training is associated with a lower risk of type 2 diabetes (T2D) among adult healthcare professionals, according to a study published in JAMA Network Open. The research found the greatest risk reduction occurred when strength exercises were paired with aerobic activity and limited sedentary time.
Researchers analyzed data from 143,715 adults over nearly two decades to determine how exercise patterns affect diabetes risk. The study utilized data from the Health Professionals Follow-up Study (HPFS), the Nurses’ Health Study (NHS), and NHS II. During the 19-year follow-up period, 10,038 participants developed T2D.
The findings indicate that those performing resistance training for at least two hours weekly had a lower risk of T2D (HR, 0.73) compared to those who did not engage in strength training.
How does resistance training reduce type 2 diabetes risk?
Consistency in strength training appears to be a primary driver of risk reduction. According to the researchers, middle-aged adults who consistently performed high-level resistance training for at least 30 minutes per week saw a 42% lower risk of T2D (HR, 0.58).
The study also tracked “trajectories” of exercise between the ages of 40 and 60. Individuals who increased their resistance training over time experienced an approximately 21% risk reduction (HR, 0.79) compared to those whose training levels remained consistently low.
However, the data showed that fluctuating patterns of resistance training were not significantly associated with a lower risk of T2D.
What is the most effective exercise combination for prevention?
The lowest risk of developing T2D was found in participants who combined three specific lifestyle factors. According to the study, the most effective profile included at least one hour of resistance training weekly, at least 15 metabolic equivalent (MET) hours of aerobic exercise weekly, and limiting TV viewing to less than two hours daily (HR, 0.38).
These results remained consistent even after researchers adjusted for variables like age, diet quality, smoking, alcohol intake, and family history of diabetes. Adjustments for BMI and waist circumference only modestly changed the associations.
What happens next in diabetes prevention research?
The study concludes that these findings support current US health official recommendations to engage in resistance training at least twice weekly alongside aerobic exercise.
Because the current sample was nearly 97% White and over 78% female, future research may need to include more diverse populations to improve generalizability. Researchers could also implement objective measures of resistance training, such as specific modality, intensity, and supervision, to increase the validity of future findings.
Frequently Asked Questions
How much resistance training is associated with a lower risk of type 2 diabetes?
Participants performing at least two hours of resistance training weekly had a lower risk (HR, 0.73), while those in midlife doing at least 30 minutes per week consistently saw a 42% lower risk.
Does sedentary behavior, like watching TV, affect the results?
Yes. The lowest risk of T2D was associated with limiting TV viewing to less than two hours daily, combined with regular aerobic and resistance exercise.
Who were the participants in this study?
The study followed 143,715 adult healthcare professionals in the US with a mean age of 56 years.
Do you currently combine strength training with aerobic exercise in your weekly routine?