A wave of new research is redefining what it means to manage and prevent type 2 diabetes for Thailand’s growing population of cycling enthusiasts—by shining a fresh spotlight on the powerful role of strength training. While cyclists have long reaped the cardio and weight management benefits of their favorite activity, recent scientific findings point to the necessity of moving beyond the saddle, particularly for older adults managing or hoping to prevent type 2 diabetes.
For decades, physical activity has been recognized as a frontline defense against type 2 diabetes, a disease that now affects over 11.6% of Thai adults—about 5 million people—as of 2024, with an estimated 300,000 new cases annually (healthdeliver.asia). In Thailand, shifting diets, high rates of obesity, and widespread sedentary habits have converged to fuel this epidemic, straining public health resources and impacting families nationwide. Traditionally, aerobic exercise, such as cycling, has stood as the pillar of diabetes prevention campaigns. However, thanks to recent high-quality clinical trials and global systematic reviews, a more nuanced and impactful exercise prescription is coming into focus.
At the heart of these evolving recommendations is a 2024 randomized controlled trial that followed 186 adults, ages 55-66, all living with type 2 diabetes. The researchers compared the effects of different exercise modalities and exposed a compelling trend: strength training delivered significantly greater improvements in glucose control and reductions in HbA1C—an essential marker for long-term blood sugar management—than aerobic exercise alone (bicycling.com, May 2025). Reinforcing these findings, a 2023 meta-analysis established that high-intensity resistance training (“lifting heavy”) offers even greater health benefits in terms of glycemic control compared to low or moderate intensity routines (PubMed).
This expanding body of evidence is especially relevant to older cyclists. As we age, the loss of muscle mass—a process known as sarcopenia—dramatically increases vulnerability to type 2 diabetes, even among people with a healthy body mass index. Building and preserving muscle through regular strength training not only enhances cycling performance but also targets a root cause of insulin resistance: decreased muscle tissue for glucose uptake.
Cyclists, including those in Thailand’s active urban cycling communities and across rural regions, are now being advised by international health organizations and Thai endocrinologists to incorporate strength training into their weekly routines. A balance of aerobic and resistance exercise has been shown to regulate blood glucose, reduce inflammation, lower body weight, and improve overall metabolic health—which is critical given that diabetes is a leading contributor to complications such as kidney disease, heart failure, and amputations in Thai hospitals (healthdeliver.asia).
A randomized controlled trial conducted at Thammasat University in 2023 on the traditional Thai mind-body exercise Ruesi Dadton (RD) demonstrated these principles in the local context. Participants, all with prediabetes, practiced RD for 60 minutes three times per week over 12 weeks. The results were unequivocal: the RD group saw significant drops in fasting glucose, oral glucose tolerance, and HbA1C levels—while crucially also reducing markers of systemic inflammation such as C-reactive protein (CRP) and interleukin-6 (IL-6) (PMC10672481). Notably, these improvements also translated into measurable weight loss, with the RD group experiencing a decrease in body mass index while the non-exercise group gained weight and exhibited rising inflammatory markers.
The underlying science draws a clear line between muscle health and metabolic health. “High-intensity resistance exercise stimulates muscle growth and increases glucose uptake independent of insulin, making it a particularly potent tool for those with insulin resistance,” noted a lead endocrinology researcher at the Ministry of Public Health. Systematic reviews have echoed the finding that both conventional strength routines and traditional practices like RD can lessen inflammation and improve glycemic control when performed consistently (PubMed Meta-Analyses).
Thailand’s unique cultural assets also play a role in promoting sustainable exercise habits. RD, sometimes referred to as “the yoga of Thailand,” combines slow movements, stretching, and breathwork, making it especially appealing and accessible for older adults or those new to structured fitness. It is regularly taught in public parks and health centers, and is recommended by Thai public health educators as both a preventive and therapeutic tool for managing prediabetes and early-stage diabetes.
However, Thai health professionals emphasize that while exercises like cycling and RD are beneficial, individuals who are at higher risk—such as those over 35, overweight, or sedentary—must undergo regular diabetes screenings. Large portions of the Thai elderly population remain undiagnosed, heightening their susceptibility to severe complications and silently driving up mortality rates from chronic diseases. At present, 15% of deaths from chronic non-communicable diseases in Thailand are attributed to diabetes—making early detection and proactive management through lifestyle changes all the more critical (healthdeliver.asia).
While there is consensus on the importance of exercise, Thai medical experts urge a holistic approach that includes ongoing education about nutrition (specifically, avoiding high-calorie and highly processed foods), medication adherence when prescribed, and community support. “Physical inactivity, poor dietary habits, and low levels of health literacy continue to be barriers,” noted a senior lecturer in preventive medicine from a leading Bangkok medical faculty. “Group-based activities—whether it’s cycling in Lumpini Park or joining an RD session organized by a local health promotion hospital—offer motivation and social support that can help maintain long-term adherence to healthier behaviors.”
Globally, much of this new science aligns with research trends seen in other middle-income countries facing similar diabetes challenges. The message is clear: exercise regimens for diabetes should be varied, accessible, and, if possible, culturally relevant. Strength training need not involve complex gym equipment or heavy weights. Bodyweight exercises, resistance bands, and traditional forms like RD are all effective, provided they reach adequate intensity to fatigue the muscles (usually three to four times per week).
Looking toward the future, health authorities in Thailand are expanding screening initiatives and collaborating with community leaders to introduce resistance exercise programs accessible to seniors and adults of all fitness backgrounds. Policymakers hope that a blend of modern science and traditional Thai exercise will help curb the alarming upward trajectory of diabetes prevalence. As more Thais take up cycling and rediscover their cultural exercise heritage, doctors and health coaches increasingly recommend creating a weekly routine that alternates cycling sessions with strength or RD workouts for optimal disease prevention and overall wellness.
For the millions affected by or at risk of type 2 diabetes in Thailand, the call to action is tangible: add structured, muscle-building exercise to your routine. Whether you’re a lifelong cyclist, a fan of morning aerobics, or curious about Ruesi Dadton, the latest research confirms that moving beyond “just cardio” is one of the most effective—and empowering—ways to take charge of your health.
To begin, consider these practical recommendations:
- If you are over 35, overweight, or have a family history of diabetes, schedule a screening at your local health promotion hospital.
- Incorporate strength-training exercises into your weekly regimen at least three times a week, using dumbbells, resistance bands, or your own bodyweight.
- Explore traditional Thai exercises like Ruesi Dadton, which are available in community centers and through online video guides.
- Maintain a balanced, minimally processed diet, emphasizing fresh fruits, vegetables, and whole grains.
- Seek out community groups, such as cycling clubs or RD classes, for motivation and social connection.
Adopting these practices not only supports healthy blood sugar levels but also enhances overall resilience—both physical and mental. As Thailand faces the next phase of its diabetes challenge, the latest science offers hope: with the right mix of tradition and innovation, every individual can pedal their way, and lift their way, toward a healthier future.
Sources:
- “The Best Kind of Exercise for Cyclists With Type 2 Diabetes” — Bicycling.com, May 2025
- “The Latest Statistics on Type 2 Diabetes in Thailand” — HealthDeliver.Asia, Oct 2024
- The Effects of 12-Week Traditional Thai Exercise (Ruesi Dadton) on Glycemic Control and Inflammatory Markers in Prediabetes: A Randomized Controlled Trial, PubMed Central, Nov 2023
- Wikipedia: Exercise and Type 2 Diabetes