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This one’s for you, girls.  It’s not new that exercise is good for us.  The benefits have been widely researched and well documented.  It’s a matter of finding what works for us individually.  Are you a runner, spinner, stepper, lifter? My personal favorite is weightlifting.

 As a personal trainer and exercise rehab specialist I make it my mission to tout the benefits of strength training for women whenever I can.   Besides getting stronger, better balance and posture, there is new evidence that adding weight training to your workout repertoire helps lower the risk of developing type 2 Diabetes.  The Nurses Health Studies from the Harvard School of Public Medicine found that women who did strength and conditioning exercises 150 minutes or more per week lowered their risk of diabetes by more than 40 percent.  That’s great news considering more than 14 million Americans have type 2 Diabetes and the numbers continue to grow.

As for how to begin, don’t worry, resistance training is not just heaving dumbbells and barbells. And no, you will not build big, bulky muscles.  Use what you already own – your body.  Body weight exercises are resistance exercises and a great way to begin.  Think push-ups, squats, lunges.  Incorporate resistance cables, bands or a medicine ball and you have a highly effective, home or portable workout system.

Whether you are at risk for diabetes or have already been diagnosed, add weight to your workouts as part of your RX in controlling and combating this disease.

Judy Joyce

Personal Trainer/Specialist Exercise Therapy

Contact me at: jjoyce54@sbcglobal.net