People with type 2 diabetes can help control their blood sugar levels with either aerobic exercise (such as walking, jogging, and cycling) or weight (resistance) training.

But those who engage in both types of exercise three times a week get even greater reductions in their hemoglobin A1C reading. The A1C value is a measure of average blood sugar levels over two to three months. The lower the value, the lower your risk of diabetes-related complications. By reducing your A1C value 1%, you can cut your risk of heart and blood vessel problems by 15% to 20%.

According to a recent study, just six months of a combined exercise regimen can reduce your glucose readings more than participating in either aerobics or resistance training alone. In fact, those whose A1C level was lower than 7.5% only saw improvements when combining aerobic and weight exercise. Those with an A1C reading at or above 7.5% obtained the biggest benefits.

It’s best to gradually increase the duration and intensity of your workouts. For example, start using a treadmill or exercise bike for 15 to 20 minutes a session. After a while, you may want to extend your sessions to 45 minutes. When using weights, slowly build on the number of repetitions for each exercise you do.

If you need help sticking to your workouts, consider getting a membership at a gym and having a trained instructor supervise you. Of course, remember to consult your doctor before starting any exercise program.