A 48-year-old professional, diagnosed with Type 2 diabetes, followed standard advice to walk 45 minutes a day. Over six months, there was a small improvement—slight weight loss and a modest drop in HbA1c (a marker of long-term blood sugar levels). However, the overall impact was limited. Blood sugar fluctuations persisted and fatigue remained an issue. What did he need?

Walking may have long been considered a safe and effective form of exercise to manage blood sugar levels. However, recent findings and practical results suggest that strength training — also known as resistance training — may offer even greater benefits in managing and potentially helping in Type 2 diabetes remission. So we recommended strength training as a routine, beginning with basic exercises like squats, wall push-ups and resistance band movements, three times a week. As his strength and confidence increased, we gradually introduced weights under professional supervision.

The changes were notable. After three months, my patient’s energy levels improved significantly. His daily blood glucose readings began to stabilize. By six months, there was a substantial drop in HbA1c — from 7.9% to 6.3% — along with a reduction in waist circumference and a healthier body composition. He reported better sleep, improved mood and no longer experienced sharp sugar spikes after meals.

Why Exercise Matters in Diabetes

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In Type 2 diabetes, the body struggles to respond effectively to insulin or fails to produce enough of it. This leads to elevated blood sugar levels, which can result in serious complications over time. Exercise plays a crucial role in increasing insulin sensitivity and helping the muscles absorb more glucose from the bloodstream, even without insulin.

Walking is excellent for heart health and burns calories but it primarily uses fat as a fuel source and does not significantly build muscle mass. Strength training, on the other hand, directly targets and stimulates muscle fibres. This not only burns glucose during the workout but continues to do so during recovery, as the body repairs and strengthens the muscles.

Why Strength Training Works So Well

Strength training builds lean muscle, and muscle is a metabolically active tissue that acts like a sponge for glucose. After a workout, muscles continue to absorb sugar from the blood for repair and recovery. Over time, as muscle mass increases, so does the body’s ability to regulate blood sugar levels efficiently.

Additionally, strength training helps reduce visceral fat—the dangerous fat that surrounds internal organs and worsens insulin resistance. It also improves hormonal balance and lowers chronic inflammation, both of which are linked to better glucose control.

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Another benefit is increased resting metabolic rate. A person with more muscle burns more calories and glucose even while at rest. This creates a long-term improvement in blood sugar stability, rather than a temporary dip that occurs with cardio-focussed exercises alone.

Walking is an excellent and low-risk way to start moving, especially for beginners or those with mobility issues. It improves circulation, reduces stress and can support mild weight loss. However, for those looking for more lasting control over Type 2 diabetes, adding strength training to the routine can make a transformative difference.

(Dr Wangnoo is senior consultant, Endocrinology, Indraprastha Apollo Hospitals, Delhi)

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