Health trends

Walking and strength-training benefits

Ever wonder if walking and strength-training exercises provide the same kind of anti-inflammatory and general health benefits? Experts say that we really need a combination of both strength-training and aerobic exercise (such as walking, swimming and gardening). Both provide benefits, but together they offer the best protection from chronic diseases.

A lot of research focuses on people with Type-2 diabetes because they are likely to have inflammation in addition to insulin resistance. Insulin resistance occurs when the body becomes less sensitive to its action. Insulin levels increase in an effort to control blood sugar, but these higher circulating levels can have undesirable effects, apparently promoting growth of some cancers, for example.

In one study, even without significant weight loss, aerobic exercise four times a week for 45 to 60 minutes reduced markers of inflammation and insulin resistance. In yet another study among sedentary people with Type 2 diabetes, while both types of exercise led to decreased body fat and waist size (important markers of health risk), only the combination approach to physical activity brought meaningful reductions in haemoglobin A1C, a marker of blood-sugar control linked to heart-disease risk.

The bottom line from these and other studies is that getting either type of exercise is beneficial. Getting both daily aerobic exercise and strength-training exercise two or three times each week is best.