Daijiworld Media Network – New Delhi
New Delhi, Aug 27: Regular walking is widely recommended to stay active and support healthy blood sugar levels. However, experts say that adding strength training to a routine may provide additional benefits, particularly as muscle mass and strength naturally decline with age.
According to Dr Gagandeep Singh, MBBS, founder of Redial Clinic, New Delhi, and a specialist in metabolic medicine and diabetes reversal, skeletal muscle plays an important role in clearing glucose from the bloodstream.
After meals, glucose circulating in the blood is taken up by tissues, with active muscles serving as an important site for glucose storage and use. However, muscle mass can gradually decline with age, particularly from the forties onwards, and prolonged sitting may further contribute to loss of strength and physical function.
Dr Singh said this is one reason people who already walk regularly may benefit from including resistance exercises in their routine. Walking remains valuable, but strength exercises provide muscles with a different type of stimulus.
Resistance training involves making muscles work against a load. This can include lifting, pushing, holding or carrying an object. Such exercises can help improve muscle strength and may also improve the body's response to insulin and glucose.
The doctor suggested that strength training does not necessarily require a gym or specialised equipment. Simple movements that can be performed at home may be enough to get started.
• Chair stands: Stand up from a chair and slowly sit back down, repeating the movement several times.
• Wall pushes: Stand facing a wall and push against it to work the upper body.
• Plank: Hold a plank position for a duration that is comfortable and appropriate for your fitness level.
• Loaded carries: Carry a suitably heavy household object for a short distance to make the muscles work against resistance.
Dr Singh emphasised that a 10-minute strength routine should not be viewed as a cure for diabetes or as a replacement for healthy eating, regular physical activity or medical advice. Instead, it can serve as an accessible way to add resistance exercise to an existing routine.
The doctor also highlighted the importance of maintaining muscle as people age, describing muscle built earlier in life as a form of metabolic protection for the future. The focus, he said, should be on maintaining strength rather than waiting until significant muscle loss has occurred.
An example cited by the doctor involved a 54-year-old man who walked for 40 minutes every morning and had stopped adding sugar to his tea, but continued to experience rising fasting blood sugar. After adding 10 minutes of strength exercises to his routine, his fasting sugar reportedly began to decline over the following months. However, individual results can vary and the example should not be considered a guarantee of the same outcome for everyone.
For those looking to support blood sugar management, the broader message is to keep walking while also giving the muscles regular strength-focused exercise. People should begin at a level suited to their fitness and health status and avoid exercising through pain or excessive strain.