Want to slash your risk of developing type 2 diabetes? Hit the gym. Want to slash it even more? Make sure to lift some weights while you're there.
Health experts have been promoting daily exercise for years as a great way to prevent a number of illnesses and health conditions, including type 2 diabetes. And new research confirms this advice and gets even more specific, suggesting that the best way for women to take advantage of the health benefits of exercise in preventing type 2 diabetes is to include twice weekly sessions of strength training to the routine.
The study, which was published recently in PLOS Medicine, tracked 100,000 female nurses over a period of eight years. Researchers found that women who engaged in at least 150 minutes a week of aerobic activity and at least an hour a week of strength training such as weight lifting, yoga, push ups, or pull ups, reduced their risk of developing type 2 diabetes by one-third.
Of course, like any study, this one should be taken with a grain of salt. Almost all of the women evaluated were Caucasian, so researchers don't know for sure if these results would be similar for non-white women. In addition, researchers conceded that the women who were doing the most exercise were also more likely to make other lifestyle choices - such as healthier eating - that would prevent type 2 diabetes.
Still, this research is consistent with the results from a similar study conducted on men in 2012 that found that men who add weight training to their exercise routine could cut their risk of developing type 2 diabetes by almost 60 percent.
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- How to build muscle without weights
- Walking after dinner may reduce diabetes risk
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