Researchers observed more than 32,000 men from 1990 to 2008. Every two years, participants reported their physical activity, which ranged from running and biking to tennis, swimming, and stair climbing. At the end of the study period, those who had engaged in both weight training and aerobic exercise had a lower risk of type 2 diabetes compared to those who did only one type of exercise. Why? The combination of cardio and strength training delivers a long-lasting one-two punch that keeps blood sugar low and reduces insulin dependency. “Weight training improves muscle strength and lean body mass, which leads to improved insulin sensitivity, and aerobic exercises improves cardiorespiratory fitness and insulin sensitivity,” says study author Frank Hu, MD, PhD, professor of Nutrition and Epidemiology at Harvard School of Public Health. So for the best type 2 diabetes blocker, mix it up in the gym—or at home. Get started with our 10-Minute Total-Body Toning Workout!
