That’s the conclusion of researchers who explored the relationship between muscle strength and diabetes risk among more than 4,500 women and men ages 20 to 100 (talk about the full span of adulthood!). Compared with people who had low muscle mass, those with moderate muscle mass had a 32 percent lower risk of diabetes. Small increases in strength can make a big difference. (In fact, having higher than moderate strength didn’t lower diabetes risk further.) Only 20 percent of Americans meet the recommended two or three strength-training sessions a week. If you’re in that 20 percent, keep it up! If you’re not, start where you are. Body-weight exercises such as squats, modified push-ups, and planks are a great place to begin. You may want to move on to free weights or machines, working with a trainer, if needed, to help ensure you’re using proper form. While you’re at it, assess your cardio routine. First step: make sure you have one. If you don’t, start small with something that works for you, like a 10-minute walk in the morning or after dinner, and build up from there.
“Strategies such as low-carb diets and exercise help to reduce levels of insulin and are therefore effective for preventing type 2 diabetes from developing.” Diabetes.Co.UK