New research is reshaping how Thailand approaches type 2 diabetes for a growing community of cyclists. Beyond cardio benefits, strength training is being highlighted as essential, especially for older riders managing or preventing the condition.
For years, physical activity has stood as a frontline defense against type 2 diabetes. In Thailand, the condition now affects about 11.6% of adults, roughly 5 million people, with around 300,000 new cases each year. Diet shifts, rising obesity, and sedentary habits have fueled the epidemic, placing pressure on hospitals and families nationwide. Traditionally, aerobic activities like cycling took center stage in diabetes prevention campaigns. Yet new high-quality trials and global reviews are guiding a more nuanced exercise plan.
A 2024 randomized trial involving 186 adults aged 55-66 with type 2 diabetes found that strength training produced greater improvements in glucose control and HbA1c, a marker of long-term blood sugar management, than aerobic exercise alone. This pattern is echoed by a 2023 meta-analysis, which concluded that high-intensity resistance training offers stronger benefits for glycemic control than lighter routines.
These findings are especially relevant for older cyclists. Muscle loss with age, or sarcopenia, raises diabetes risk even in people with a healthy body weight. Building and maintaining muscle through regular strength work improves glucose uptake and supports metabolic health, boosting cycling performance while addressing a root cause of insulin resistance.
Thai cyclists—from urban riders to rural communities—are increasingly advised to blend strength training with aerobic exercise. A balanced regimen helps regulate blood glucose, reduce inflammation, manage weight, and lower the risk of diabetes-related complications such as kidney issues and heart problems. Data from Thailand’s public health sources shows the growing importance of integrating resistance work into weekly routines.
Local context is highlighted by a 2023 study at Thammasat University on the traditional Thai mind-body practice Ruesi Dadton (RD). Prediabetes participants trained RD for 60 minutes, three times weekly for 12 weeks. Results showed meaningful reductions in fasting glucose, oral glucose tolerance, and HbA1c, along with lower inflammatory markers. Weight also improved for the RD group, while non-exercisers saw weight gain and rising inflammation.
The science is clear: high-intensity resistance exercise stimulates muscle growth and improves glucose uptake independently of insulin, a powerful option for those with insulin resistance. Reviews of multiple studies confirm that both conventional strength training and RD can reduce inflammation and improve glycemic control when practiced regularly.
Thai culture adds a practical edge. RD, sometimes called “the yoga of Thailand,” combines slow movements, stretching, and breathwork. Its accessibility in parks and health centers makes it appealing for older adults or beginners, and it fits well with public health education promoting preventive and therapeutic benefits for prediabetes and early-stage diabetes.
Health professionals in Thailand stress that screening remains crucial for those at higher risk—especially people over 35, those who are overweight, or those who lead sedentary lifestyles. Undiagnosed conditions are a major driver of complications and mortality. Diabetes accounts for about 15% of deaths from chronic non-communicable diseases in Thailand, underscoring the need for early detection and lifestyle management.
Experts advocate a holistic approach that blends exercise with nutrition education, medication adherence when prescribed, and community support. Group activities—cycling clubs or RD classes—offer motivation and social ties that help sustain healthier habits.
Globally, this evolving science points to adaptable, accessible exercise programs. Strength training does not require complex gym equipment; bodyweight movements, resistance bands, and traditional forms like RD are effective when performed with sufficient intensity, about three to four times weekly.
Thailand’s authorities are expanding screening and partnering with communities to offer resistance exercise programs for seniors and adults of all fitness levels. The aim is to blend modern science with traditional Thai practices to curb rising diabetes prevalence. As more Thais cycle and explore local exercise traditions, health professionals are recommending a weekly routine that alternates cycling with strength or RD workouts for optimal prevention and wellness.
Practical recommendations for readers:
- If you are over 35, overweight, or have a family history of diabetes, get screened at a local health promotion facility.
- Add strength training to your week at least three times, using dumbbells, resistance bands, or bodyweight.
- Try Ruesi Dadton, available in community centers and through guided videos.
- Embrace a balanced, minimally processed diet rich in fruits, vegetables, and whole grains.
- Join local cycling clubs or RD classes for motivation and social support.
Adopting these practices supports stable blood sugar and overall well-being. As Thailand advances its diabetes strategy, the latest science offers hope: a thoughtful mix of modern evidence and traditional exercise can help more Thais pedal and lift their way toward better health.
Practical next steps for readers:
- If at risk, schedule a screening at a local health service.
- Incorporate strength training into your routine three times weekly.
- Explore RD as a culturally resonant option.
- Maintain a balanced diet with minimal processed foods.
- Connect with community groups for ongoing support and accountability.
In Thailand’s ongoing health journey, combining cycling with strength-focused activities provides a concrete, empowering path to better health.