I am a diabetic and am starting on a program to increase my activity in conjunction with eating more-healthy meals. I have trouble walking because of my knees and have found that going in the hot tub helps to loosen my joints, and then I can swim. I have just gotten up to being able to do eight lengths of the pool.

I also am starting to work on a treadmill to build up my stamina and also use the cycling machine. I make sure I eat about an hour before I start exercising so I don't go into "low blood sugar" and keep something readily available (glucose tablets).

I also make it a point to do a blood sugar check before I start and when I end. If I start to feel funny, I will also do a blood sugar check.

My question is: Would working with weights or weight resistance training assist in reducing insulin resistance? - Chris

Dear Chris,

In a word - yes! Anything you can perform safely that qualifies as physical activity is a positive move with regard to controlling your diabetes.

Many approach fitness solely with a cardiovascular focus because for so many years it has be believed that weight loss could only be achieved by making our heart pump hard, such as through walking, running, swimming, stair-stepping or cycling.

But progress is being made in convincing those who want to improve their physical condition that weight training is the key to many wonderful health benefits also.

Let's begin by understanding the term insulin resistance. The American Diabetes Association defines insulin resistance as the body's inability to respond to and use the insulin it produces. A diabetic who has insulin resistance has cells that are not responding to insulin appropriately, therefore, the sugar in their blood cannot get into their cells.

It is estimated that one in four people (without diabetes) have a genetic predisposition for insulin resistance. Whether or not the insulin resistance develops depends in large measure on eating and exercise habits.

Not being physically active is a huge reason why insulin resistance occurs. In addition, gaining weight/body fat (especially around the middle) is a common trigger.

You are to be commended for your current activity level and your desire to find a variety of ways to combat diabetes. Following the proper diet, exercising regularly, managing stress and supplying your body with adequate rest and relaxation are all vitally important.

So, does weight training reduce insulin resistance?

I am pleased to tell you it is clear that weight training, in addition to cardiovascular exercise, can improve many things including insulin sensitivity. USC Health Magazine in 2003 published the following results:

"In a study of adults, weight training has been shown to offer many metabolic benefits, including improvements in insulin sensitivity, increased muscle mass and reduced fat. This type of exercise also trims visceral fat - fat that surrounds the organs, which is linked to insulin resistance - rather than fat underlying the skin."

In another 2003 study, the School of Exercise and Sport Science at the University of Sydney, Australia, found that progressive resistance training (weight training) improves insulin sensitivity and glycemic control; increases muscle mass, strength and endurance; and has positive effects on bone density, osteoarthritic symptoms, mobility impairment, self-efficacy, hypertension and lipid profiles.

This is especially good news for diabetics who may be unable to perform cardiovascular exercise due to advancing age, obesity, existing joint problems or nerve damage to their feet.

So, in addition to your swimming and miles on the treadmill, go ahead and pump it up! Regular physical activity (both aerobics and strength training) increase your cells' sensitivity to insulin.

Aim for 20 to 60 minutes of aerobic activity, three to five days a week and 30 minutes of strength training (with free weights, machines, resistance bands or your own body's resistance) two to three times a week.

Your commitment to exercise should help you realize at least a 10 percent reduction in weight, which will also reduce your insulin resistance.

Before starting any new physical activity, always check with your doctor to ensure that it is safe. Some diabetes-related conditions, such as eye or kidney damage, may override the benefits.

Cindy Boggs has been an ACE certified fitness coordinator/ instructor at the Charleston Family YMCA since 1989. Have a question pertaining to health and/or fitness? E-mail cindysays @aol.com or visit her at www .cindysays.com.