Given the well-known benefits of exercise on overall well-being and cardiovascular health, it is crucial for everyone, especially those who lead sedentary lifestyles, to incorporate physical activity into their daily routines. This is even more important for individuals with diabetes or those at risk of developing type 2 diabetes, such as those who are overweight or suffer from metabolic syndrome.
Preventing Diabetes with Exercise
Scientific evidence strongly supports that physical activity significantly reduces the risk of developing type 2 diabetes. Research has shown that exercise is particularly effective as a preventive measure.
In 2018, a study followed individuals with pre-diabetes in Asia over 18 years. Researchers discovered that one-fifth of the diabetes cases that developed during the study could have been prevented if participants had adhered to the World Health Organization’s physical activity guidelines.
To combat sedentary lifestyles and associated health issues, French health authorities recommend taking at least 10,000 steps daily. However, for those at risk of type 2 diabetes, even more can be done.
Best Exercises to Prevent Diabetes
1. Sweating it Out:
The science is clear: the best way to combat diabetes is to engage in activities that make you sweat. According to a study involving pre-diabetic children, 60 minutes of physical activity that induces sweating and shortness of breath daily can significantly reduce the risk of diabetes.
2. Endurance Training:
Activities such as running, swimming, or cycling can help. Running for 30 minutes to an hour or swimming for the same duration can be effective. Cycling, however, may require double the time to achieve similar benefits. Team sports like football, handball, or volleyball, as well as tennis and badminton, are also excellent for cardiovascular health and preventing diabetes.
3. High-Intensity Interval Training (HIIT):
For those short on time, HIIT can be a powerful tool. A 2015 Spanish study found that 4 sprints of 30 seconds each could improve insulin sensitivity as much as 30 or 60 minutes of endurance sports. HIIT involves short bursts of intense exercise followed by recovery periods and can be applied to running, swimming, cycling, or even stair climbing.
Example HIIT session (15 minutes):
- 5 minutes warm-up
- 30 seconds sprint
- 10 seconds recovery
- Repeat for 5 minutes
- 5 minutes stretching
HIIT requires a good physical condition and should not be attempted by those with cardiovascular issues without proper preparation and warm-up.
4. Strength Training:
Incorporating strength training exercises can also be highly beneficial for managing diabetes. Strength training helps build muscle mass, which in turn increases the body’s ability to utilize glucose. Weightlifting, resistance band exercises, or body-weight exercises like push-ups and squats can be effective.
5. Tai Chi:
For those who cannot engage in high-intensity or endurance sports, Tai Chi is a great alternative. This traditional Chinese martial art involves slow, coordinated movements and has been shown to significantly increase insulin resistance. A 2008 study found that 90 minutes of Tai Chi, three times a week, improved insulin resistance and overall well-being. Read More :Â Benefits of Tai-Chi for seniors
Timing Your Exercise
The timing of physical activity can also influence its effectiveness in managing diabetes. Contrary to common belief, exercising after meals, particularly after dinner, has a more significant impact on regulating blood sugar levels. A 2016 study in Diabetologia found that post-meal exercise greatly enhances the anti-diabetes benefits of physical activity, especially after a carbohydrate-rich meal and for sedentary individuals.
Conclusion
Now that you know the best exercises to combat diabetes, choose the activity that you enjoy the most and find a workout partner. Having a “sport buddy” increases both the amount and frequency of physical activity, making it easier to stay committed and motivated.
Whether you prefer endurance sports, HIIT, strength training, or a more gentle approach like Tai Chi, integrating regular physical activity into your routine is a powerful tool in preventing and managing diabetes.
