New Australian research highlights that adults combining moderate aerobic activity with muscle-strengthening exercises dramatically cut their likelihood of developing type 2 diabetes, emphasising the importance of varied exercise routines beyond walking alone.
A growing body of research suggests that people who rely on walking alone may be missing part of the picture when it comes to preventing type 2 diabetes. A study published in the Journal of Science and Medicine in Sport found that adults who combined regular aerobic exercise with muscle-strengthening work were about 50% less likely to develop the disease than those who failed to meet either guideline.
The Australian research followed almost 8,000 people aged 40 to 65 from the HABITAT project in Brisbane for nearly a decade. It measured how closely participants matched standard public-health advice: at least 150 minutes of moderate aerobic activity a week, plus strength training on at least two days. Many people managed the cardio target, with walking and cycling the most common forms of exercise, but far fewer kept up resistance work.
That matters because different kinds of exercise appear to protect health in different ways. Aerobic activity supports heart and blood-vessel fitness and helps burn calories, while resistance training helps build and preserve muscle, which improves insulin sensitivity and can make blood-sugar control easier. Other diabetes-focused research points in the same direction: a 2024 meta-analysis in BMJ Open Diabetes Research & Care found that concurrent aerobic and strength training improves glycaemic control more than either approach alone, and earlier studies in Diabetes Care and Diabetes Research and Clinical Practice reported similar benefits for A1C, fasting glucose, fitness and body composition.
The practical lesson is straightforward. Health experts say people do not need a gym membership or expensive equipment to benefit from strength work; body-weight movements such as squats, lunges, press-ups and planks can be enough to start. The broader message from the research is not that walking is unhelpful, but that it works best when paired with regular muscle-building exercise.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
