While walking 4-5 thousand steps daily is beneficial for preventing diabetes, additional types of physical exercise are required for more effective control over the condition. According to a study published in the journal JAMA, walking alone is not enough; strength training is also necessary.
A large study published in JAMA Network Open in 2026 analyzed long-term data from over 143 thousand people. It was found that individuals who combined walking with strength exercises were better able to control their diabetes. The study emphasized the need to continue walking but to supplement it with strength training.
The research indicates that regular strength training reduces the risk of developing type 2 diabetes, and this link was even stronger in those who combined resistance training with aerobic exercise. According to the study, walking should be combined with strength exercises. These exercises include squats, lunges, step-ups, push-ups, using resistance bands, and light dumbbells. These exercises help strengthen and maintain muscle activity.
After eating, most glucose enters the muscles, where insulin helps transport this glucose into cells. When muscles remain active, the body's ability to use glucose improves, which also contributes to controlling insulin resistance.
The study notes that aerobic activities such as walking and cycling should continue. Simultaneously, engaging in strength training 2-3 times a week is recommended, without needing to reduce the amount of walking. It is important to combine strength training with walking.
On this matter, doctoral candidate Dr. Aziz Jain from Rajiv Gandhi Hospital in Delhi commented that the study was observational, so it does not prove that combining strength training and walking will completely eliminate diabetes. However, he noted that these methods undoubtedly reduce the risk of developing diabetes. He advised performing these exercises regularly for the benefit of the body but also insisted on maintaining a healthy lifestyle and diet.