The American Diabetes Association has long recommended 150 minutes of aerobic exercise a week for controlling blood sugar and increased insulin sensitivity — essential for preventing full-blown Type 2 diabetes and regulating it after diagnosis.

But scientists at Virginia Tech are now weighing in with new information.

Their lab study on mice, published in the journal Sport and Health Science, indicates that pumping iron may be even more effective than aerobics when it comes to preventing or improving obesity and diabetes.

That's because (in mice) lifting weights reduces subcutaneous and visceral fat, improves glucose tolerance, and lowers insulin resistance more than aerobic exercise does. (Weightlifting and aerobics are equally effective, however, for lowering blood glucose levels in the short term.)

If these lab results pertain to humans, it means that if you can't do endurance exercises (because of a knee injury, for example), you can still use exercise to help control diabetes. And you don't need to go to a gym to do strength training. You can use stretchy bands, hand weights, and your own body weight at home or in the park.

I'm also fan of working with a physical therapist and/or trainer while using barbells or weight machines. (You want to avoid injury.)

Aerobics, weightlifting two to three times a week, and getting an aerobic workout three to four days (walking 10,000 steps or the equivalent) are optimal for controlling or reversing Type 2 diabetes.