Exercise Reduces Risk of Type 2 Diabetes
Exercise may be a preventative factor in developing type 2 diabetes. Learn how exercise can reduces risk of type 2 diabetes.
- New research further supports the idea that physical activity may help prevent type 2 diabetes.
- A study of older women showed that those who walked more steps a day had a lower risk of developing type 2 diabetes.
- A study of men found that those who exercised regularly had a lower risk of developing type 2 diabetes.
Physical activity can help reduce the risk of developing type 2 diabetes. A recent study in the journal Diabetes Care found that women who walked more had a lower risk of diabetes than sedentary women. A study published in the journal Metabolites found that men who were more active had a lower risk of developing type 2 diabetes compared to sedentary men.
“It seems that physical activity can significantly alter the body’s metabolite structure, and many of these changes are associated with a reduced risk of developing type 2 diabetes.” Dr Maria Lankinen, a research scientist at the Institute of Public Health and Clinical Nutrition at the University of Eastern Finland, said she was also one of the researchers of the study, published in the journal Metabolites. “Increasing physical activity also improves insulin production.”
About the Step Study
The study, published in the journal Diabetes Care, studied 4838 elderly women (mean age 78.9 years) who did not have diabetes and were followed up for up to 6.9 years. Their steps are monitored by an accelerometer to account for the number of steps and the intensity of the steps, which are labeled as light intensity or moderate intensity to high intensity.
Urfentins Sagstättet Modra Tetohai – Intentiftftwott Waukre dustresk Bendia Bate Mortanlet Futwak.
— John Bellettiere, PhD
“This study shows that walking more each day in older adults is associated with a reduced risk of diabetes,” said lead author Alexis C. Garduno, a third-year student in the joint doctoral program in public health at the University of California, San Diego and San Diego State University.
For older women, for every 2,000 steps added per day, Exercise Reduces Risk of Type 2 Diabetes by 12 percent.
“Diabetes in older adults, our findings suggest that moderate to high-intensity steps more strongly reduce the risk of diabetes than low-intensity steps,” added John Bellettiere, Ph.D., assistant professor of family medicine and public health at the University of California, San Diego, and co-author of the study.
Dr. Belletier added that in the same group of older women, the team looked at cardiovascular disease, mobility impairment and mortality.
“For every outcome, light-intensity exercise is important for prevention, and in every case, moderate to high-intensity exercise is always better,” said Dr. Belletier.”
About the Metabolites Study
The study on physical activity in men used data from 8749 men in Finland included in the Male Metabolic Syndrome (METSIM) cohort study. Their average age is 58. The men did not have diabetes at baseline and were followed up for 7.8 years to reassess whether they had diabetes. Physical activity levels are determined by questionnaires that assess how often men exercise each week.
Lead researcher Dr. Rankin said: “Those participants who exercise regularly had healthier metabolites and had a lower risk of developing type 2 diabetes than those who did not exercise regularly.”
Men who exercised more had a 39 percent lower risk of developing type 2 diabetes compared to men who did not exercise. The results also found that increased physical activity was associated with increased insulin sensitivity and insulin secretion.
How Does Exercise Impact Diabetes Risk?
Studies have shown that regular physical activity can reduce the risk of insulin resistance, metabolic syndrome, and type 2 diabetes. Through physical activity, insulin sensitivity and the body’s ability to regulate blood sugar levels also improve.
There are different types of exercise that are beneficial for the prevention of type 2 diabetes. Aerobic exercise, such as walking or swimming, as well as strength training, such as weight lifting, can improve blood sugar regulation.
How Much Exercise is Needed?
Dr. Rankin said the current exercise recommendation for preventing type 2 diabetes is at least 150 minutes of moderate-intensity exercise per week.
However, in our study, the most active participants had at least 90 minutes of regular physical activity per week, and we were still able to see health benefits compared to those who only exercised occasionally or nowhere.
— Maria Lankinen, PhD
“However, in our study, the most active participants had at least 90 minutes of regular physical activity per week, and we were still able to see health benefits compared to those who only exercised occasionally or nowhere,” she added.
Similarly, in a study of diabetes care in older women, the researchers found that at this age, just walking around the block was considered moderate-intensity activity.
Dr Belletil explains: “This is because, as we age, the energy cost of activity increases, which means that it takes more effort to do a particular sport.” “For a healthy middle-aged man, the same walking in the block is considered a mild activity.”
Overall, Dr. Rankinn says, pay more attention to the regularity of physical activity in everyday life than the timing or type of exercise. It’s always important to choose the activity you enjoy so that you’re more likely to continue.
In addition to a balanced diet plan, active physical activity is also an important way to prevent type 2 diabetes. Exercise helps improve insulin sensitivity and helps control blood sugar levels. Even a small amount of exercise is beneficial, so you don’t need to spend a few hours a day in the gym to reap the benefits of exercise. Choose the sport you enjoy and make it a part of your lifestyle. Just be sure to talk to your healthcare provider first to determine which type of activity is best for you.
