Listen up women! It is time to get off those cardio machines! A new study shows that one hour a week of weight training, yoga or stretching exercises reduces a woman’s risk of developing Type 2 diabetes.

Doctors have known for a while that “regular exercise” reduces the risk of diabetes. But regular exercise has always been thought of as aerobic exercise like jogging or brisk walking.

A recently released study that surveyed over 99,000 women, however, found that women who did muscle-strengthening and conditioning activities had a lower diabetes risk, even if they didn’t get aerobic exercise. Researchers discovered that women who did 60 minutes a week of muscle-strengthening and conditioning exercises reduced their risk of diabetes by about 14 percent. Furthermore, women who did at least 150 minutes a week, lowered their diabetes risk by 40 percent.

The biggest surprise was that yoga and stretching exercises also positively affected women. Researches don’t completely understand why yet, but they speculate that these other exercises help prevent the loss of lean muscle mass or affect how the body uses glucose.

The federal government recommends 2.5 hours a week of moderate-intensity aerobic activity for adults, and at least two days a week of muscle-strengthening exercise. But, remember, if you haven’t exercised in a while, take small steps in building a routine. Remember, doing a little is always better than nothing. Start with 10 minutes of exercise a day. Then add another five or 10 minutes every few weeks.