Strength training is one of the most useful ways to preserve and build muscle.
Exercises such as squats, resistance-band movements, weight training and modified push-ups can help improve muscle strength.
Regular walking and other physical activities also support metabolic health, although they do not replace resistance training.
Adequate protein from foods such as eggs, dairy products, pulses, soy, fish and lean meat helps support muscle maintenance and repair.
Dr Thakuria also emphasises the importance of sufficient protein intake alongside regular strength training and everyday movement.
Strength training is one of the most useful ways to preserve and build muscle. Exercises such as squats, resistance-band movements, weight training and modified push-ups can help improve muscle strength. Regular walking and other physical activities also support metabolic health, although they do not replace resistance training.
The American Diabetes Association's 2026 Standards of Care recommend that adults with diabetes undertake 150 minutes or more of moderate-to-vigorous physical activity each week, along with two to three resistance-training sessions on non-consecutive days.
Diet matters too. Adequate protein from foods such as eggs, dairy products, pulses, soy, fish and lean meat helps support muscle maintenance and repair. Dr Thakuria also emphasises the importance of sufficient protein intake alongside regular strength training and everyday movement.
Muscle loss does not automatically mean someone will develop diabetes. Genetics, age, body fat distribution, diet and other health factors also influence risk. But preserving muscle is more than a fitness goal. It is one way to support the body's ability to manage blood sugar as it ages.
