4 Weight Training

“I can’t say enough about the benefits of weight training, not just for people with diabetes but for everyone,” Colberg-Ochs says.Weight Training builds muscle mass, important for those with type 2 diabetes. “If you lose muscle mass, you have a lot harder time maintaining your blood sugar,” Colberg-Ochs says. Plan for resistance exercise or weight training at least twice a week as part of your diabetic management plan — three is ideal, but always schedule a rest day between weight workouts (other exercise is fine on those days). Each session should include 5 to 10 different types of lifting involving the major muscle groups. For optimal strength gains, work your way up to doing three to four sets of each exercise, with each set comprising 10 to 15 repetitions.