12 Diabetes Prevention Tips Backed by Medical Experts

4. Build muscle—strength training helps your body use sugar better

Muscle tissue is one of the body’s largest reservoirs for glucose. Endocrinologists emphasize that increasing or maintaining muscle mass improves glucose uptake and lowers diabetes risk. Strength training two to three times a week—using bodyweight moves, resistance bands, or light dumbbells—boosts metabolic health and supports weight management. Simple, effective exercises include squats, push-ups against a wall, lunges, and seated rows with a resistance band. If you use household items, sturdy water bottles make easy weights for beginners. Aim for two to three sets of 8–12 repetitions per major muscle group, adjusting load so the last reps feel challenging. Combining resistance work with aerobic activity gives the best overall metabolic benefit. Older adults should focus on safe progression and balance exercises to reduce fall risk. If you’re new to strength training, consider one or two supervised sessions with a trainer or physiotherapist to learn form. Building muscle is an often-underused but highly recommended method doctors cite for improving blood sugar handling.