A growing body of recent research is reshaping exercise recommendations for cyclists and other active adults managing type 2 diabetes, with mounting evidence that strength training—particularly at higher intensities—may be the most powerful regimen for controlling blood sugar and improving overall metabolic health. These revelations are poised to influence how Thai individuals with diabetes, one of the country’s most concerning chronic diseases, structure their fitness routines and lifestyle choices.
Type 2 diabetes continues an alarming upward trend both globally and within Thailand. Studies show that Thailand faces a high prevalence of the disease, with over 10.2% of its adult population living with diabetes according to the International Diabetes Federation, which translates to approximately 6.36 million adults as of 2024. Further, the number is on the rise, increasing from 7.5% of the adult population in 2009 to 11.6% in 2021 (IDF Thailand; PMC9701779). The Thai Ministry of Public Health has repeatedly stressed the urgent need for lifestyle changes, urging citizens to adopt healthier diets and regular physical activity (Nation Thailand).
Against this backdrop, a newly published randomized controlled trial in 2024, highlighted by cycling and health publication Bicycling.com, followed 186 adults with type 2 diabetes aged 55 to 66 who were of healthy BMI. The study’s findings were striking: strength training produced significantly better improvements in glucose control and reduced HbA1c levels (a marker of long-term blood sugar control) compared to other exercise approaches—including endurance activities like cycling (Bicycling.com). These improvements were especially prominent in older adults, a group particularly vulnerable to the muscle loss associated with aging (sarcopenia) and, therefore, to metabolic decline.
Not only did the research solidify the role of resistance training in diabetes management, but a complementary 2023 meta-analysis revealed the added benefits of intensity: individuals who engaged in high-intensity strength workouts (“lifting heavy”) achieved even greater gains in glycemic control than those whose routines were low- to medium-intensity. This aligns with international research, such as a 2025 report featured by ScienceDaily, which found that higher muscle strength was associated with over 40% lower risk of developing type 2 diabetes, regardless of an individual’s genetic risk (ScienceDaily).
The science behind these results centers on the unique effects of strength training. Building muscle mass increases the body’s capacity for glucose uptake and storage, counteracting insulin resistance—a key challenge for those with type 2 diabetes. The loss of muscle mass common in aging adults not only undermines mobility and independence, but also directly worsens the metabolic dysfunction at the heart of diabetes (diatribe.org).
“Cycling remains an excellent way to boost cardiovascular health and support weight management, but to specifically target blood sugar and metabolic health—especially in later life—strength training is essential,” explains a metabolic health researcher unaffiliated with the Thai Health Promotion Foundation. Another expert associated with community hospitals in northern provinces adds, “We are seeing more cases where endurance athletes still struggle with blood sugar levels. Incorporating resistance training shifts the equation significantly.”
For Thai cyclists and active individuals, the message is clear: supplementing, or even partially replacing, cardio sessions with resistance exercise could yield critical health benefits. Best practices, according to the latest research and international diabetes organizations, involve performing strength training three to four times per week, using weights or resistance levels that induce muscle fatigue by the final repetitions of each set. This can be achieved either in gyms or with well-structured home routines.
Locally, there are also culturally resonant forms of physical activity that may complement these findings. One promising study from 2023 investigated the effects of the traditional Thai yoga-like regimen Ruesi Dadton (RD) on adults with prediabetes. After 12 weeks of RD sessions, participants recorded significant reductions in blood glucose and inflammatory markers, suggesting that blending traditional practices with modern resistance training methods could provide a culturally holistic approach to disease management (PMC10672481).
Understanding the role of muscle mass becomes even more vital in the context of Thailand’s rapidly aging society. As the country shifts towards an older population—projected to represent more than 25% of all Thais by 2040—the threat posed by sarcopenia and diabetes will only grow (wikipedia: Demographics of Thailand). This makes targeted exercise interventions not only a matter of individual health, but of national policy and healthcare sustainability.
Despite the clear evidence, access to fitness facilities, lack of awareness, and deeply rooted cultural preferences for non-resistance forms of exercise can create barriers to wider adoption. Health educators, especially staff in regional and urban hospitals, stress the importance of community outreach and public campaigns to demystify strength training and reassure older adults about its safety and appropriateness.
Experts also caution that strength training should be approached thoughtfully, particularly for those with underlying health conditions. Professional guidance—whether from certified trainers, physiotherapists, or healthcare providers—is strongly recommended to ensure correct technique and avoid injury, especially for newcomers and seniors. Thai health authorities and the Ministry of Public Health are encouraged to update their national diabetes guidelines to explicitly promote strength training and to enhance public access to safe, community-based exercise programs.
Looking ahead, further research is needed to determine the most effective combinations of endurance, strength, and traditional exercise in the Thai context. Continued investment in both scientific study and public health education will be key to reversing the diabetes tide.
For Thai readers living with type 2 diabetes or at elevated risk, immediate action is both possible and highly recommended. Begin by incorporating two to three sessions of resistance training into your weekly routine, making use of community centers, local gyms, or simple bodyweight exercises at home if specialized equipment is unavailable. Seek support from healthcare providers to tailor your regimen to your needs and health status. Pair these efforts with a balanced, Thai-style diet rich in vegetables, legumes, and whole grains, and limit excessive intake of sugar and refined carbohydrates.
With diabetes continuing to threaten the health of millions of Thais, knowledge and action are the best tools for protection. By embracing the latest research and updating traditional practices, Thailand can set a new standard in diabetes prevention and care.
Sources:
- The Best Kind of Exercise for Cyclists With Type 2 Diabetes - Bicycling.com
- Thailand - International Diabetes Federation
- Benefits of Strength Training for Diabetes - diaTribe.org
- High muscle strength linked to lower risk of type 2 diabetes - ScienceDaily
- The Effects of 12-Week Traditional Thai Exercise (Ruesi Dadton) - PMC
- Association Between Physical Activity and Type 2 Diabetes Using National Health Examination Survey Data - PMC
- Thais urged to change habits as diabetes cases cross 6.5 million - Nation Thailand