# Mixing Cardio and Weights Beat Everything Else for Blood Sugar After 60

*The optimal exercise modality and dose for glycemic control in older adults with type 2 diabetes mellitus: a systematic review and network meta-analysis.*

- **Evidence Level**: Strong
- **Publication Types**: Journal Article, Systematic Review, Network Meta-Analysis
- **Journal**: Frontiers in endocrinology
- **Sample Size**: 2,461 adults aged 60+ with type 2 diabetes across 34 trials
- **Authors**: Zhan L, Wang L, Liu S, Wu S, Zhou C, Wang Z, Shi F, Qian Y, Xiao J, Xu S
- **Published**: 2026-07-15
- **Topics**: exercise, blood sugar, type 2 diabetes
- **DOI**: https://doi.org/10.3389/fendo.2026.1832624
- **Original Source**: https://pubmed.ncbi.nlm.nih.gov/42528691/

## Summary

For older adults with type 2 diabetes, combining aerobic work with resistance training came out on top. Looking at dozens of trials, that mix lowered long-term blood sugar by about one full percentage point, more than cardio, weights, or interval training alone. Tai chi and similar traditional Chinese exercise came in second, which is good news for anyone who finds the gym intimidating. Benefits kicked in at roughly the equivalent of a couple hours of moderate activity per week.

## Practical Takeaway

This research suggests pairing cardio with strength work may help blood sugar control in older adults.

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