When we think of a healthy body, we probably don’t give much thought to our muscles. But maybe we should, because a new University of California Los Angeles study shows a link between increased muscle mass and a lower risk of developing type 2 diabetes.
Previous research has already found that having less body fat reduces diabetes risk, but the newest study suggests that higher muscle mass may also lessen insulin resistance, which is one of the leading causes of type 2 diabetes.
“This a very serious disease that affects nearly 26 million Americans, so anything that helps prevent or reduce its onset and incidence is certainly a positive thing,” says Ian Hart, a personal trainer at EarthFit in Beaufort.
Hart adds that the benefits of muscle mass buildup go beyond its effect on diabetes: It also increases muscle strength and endurance, and lowers the risk for cardiovascular disease by improving heart and lung function.
“Strong muscles burn calories and help us maintain healthy weight, enhance bone strength, increase balance and flexibility, build stronger connective tissue, support our joints and help our mobility,” Hart said.
However, as we age, our muscle mass diminishes. Most of us lose 3 to 5 percent of the mass per decade, and the decline increases after the age of 50. “The consequences of the muscle mass loss can be quite dramatic,” Hart says. “Conditions such as osteoporosis, joint pain, reduced range of motion, and backaches are not uncommon.”
The good news is that we can build lean muscle mass at any age through strength training — also known as resistance training, which causes the muscles to contract, leading to improved tone, mass, and endurance.
The Centers for Disease Control and Prevention recommend strengthening exercises that work all the major muscle groups such as legs, hips, back, shoulders, neck, abdomen, chest, and arms at least twice a week.
“There are many exercises that will build up muscles,” Hart said. “You can work them against a force — such as weights or bands — or use your own body for resistance, for example with squats, lunges, push-ups, and planks, among other workouts. There really are plenty of possibilities.”
Ian Hart, a certified fitness expert with six years experience in the fitness industry, can be reached at firstname.lastname@example.org or 843-379-2221. He owns EarthFit in Beaufort.