#17 June Edition - Restoring Blood Sugar Balance

Hi Everyone,

I hope everyone is having a physically active spring. I am currently in Edmonton Canada travelling on the road with the basketball team. This Months healthy lifestyle spotlight is about resistance training and type 2 Diabetes.

Type 2 Diabetes (T2DM) and obesity aren’t just numbers on a chart—they’re life-altering conditions that increase the risk of heart disease, stroke, and many other complications. But here’s the good news: movement, especially resistance training, can make a powerful difference.

💡 As a physiotherapist, I always highlight strength training—not just for rehab, but for prevention and metabolic health. If you (or a loved one) live with diabetes or are managing your weight, this month’s research spotlight is for you.

💥 New Research: What Strength Training Can Do for People with Diabetes

A recent systematic review published in the British Journal of Sports Medicine pulled together data from 18 high-quality studies involving over 1,000 adults with T2DM and overweight or obesity. The results were compelling:

🔹 Improved blood sugar control

🔹 Better cholesterol and lipid profiles

🔹 Cardiovascular benefits, even without weight loss

🔹 And importantly—it’s safe and highly doable.

💪 The Winning Formula for Strength Training

Here’s what the most effective programs had in common:

✅ Frequency: 3x per week

✅ Duration: About 45 minutes per session

✅ Intensity: Moderate effort (60–70% of your one-rep max—don’t worry, your therapist can guide you here)

✅ Structure: 3 sets of 8–12 reps per major muscle group

✅ Rest: 60 seconds between sets

✅ Equipment: Machines, free weights, or both

This kind of training is usually done for 12 weeks, but long-term consistency is where the biggest gains happen.

🔍 What if I don’t like lifting weights?

Great question! Resistance training doesn’t always mean barbells and gym mirrors. It can include:

✔️ Bodyweight exercises

✔️ Resistance bands

✔️ Household objects as weights

✔️ Circuit training or supervised sessions at a clinic

The key is progressive overload—gradually challenging your muscles over time. Attached is a program to get you started.

📣 Final Thought

If you’re living with diabetes or at risk of it, don’t underestimate the power of strength training. It’s more than just “getting stronger”—it’s about changing your metabolic health from the inside out.

Stay strong and as always don’t hesitate to message me.

Kosta Ikonomou,

Clinical Specialist | Akeso Sports Med

www.akesosportsmed.com