We all know that exercise makes the body healthier. But can you believe that exercise can even prevent diabetes?
A prospective cohort study conducted by a research team from Tongji Medical College of Huazhong University of Science and Technology and Jiao Tong University School of Medicine has brought us exciting news:
Moderate to vigorous physical activity for just 6 minutes a day can effectively reduce the risk of developing type 2 diabetes (T2D).
What's more, the study also found that there is no upper limit to the benefits of exercise, and that the longer you exercise, the lower your risk of developing T2D.
In the 6.8-year study, a total of 884 T2D events were recorded. The results of the study showed that the total amount of physical activity was inversely related to the risk of developing T2D.
Participants with the largest daily physical activity had an 80% lower risk of developing T2D compared to those who were physically inactive. This association was significant even after adjusting for various risk factors, which were 68% lower than the former.
Specifically, 5.3-25.9 minutes of moderate-to-vigorous physical activity per day reduced the risk of developing T2D by 37% compared to those who were barely active.
When the number of hours of physical activity per day increased to 26.0-68.4 minutes, the risk of developing the disease decreased by 59%. When the exercise time continued to be extended to more than 68.4 minutes, the incidence of T2D was further significantly reduced, by about 74%.
The findings of this study tell us that daily moderate- to vigorous-intensity physical activity is effective in reducing the risk of disease, regardless of whether people are at high risk for T2D.
Moreover, the benefits of exercise are directly proportional to the time spent exercising, and the longer the exercise, the lower the risk of developing T2D.
The study also highlights the importance of exercise, especially in the prevention of diabetes.
Type 2 diabetes is a common disease that affects the health of hundreds of millions of people worldwide. By exercising for a short period of time each day, we can greatly reduce the risk of getting sick.
So, how can we incorporate exercise into our daily lives? Here are some suggestions:
1. Create an exercise plan: Schedule periods of moderate to vigorous physical activity each day, such as brisk walking, running, cycling, or swimming.
2. Find the joy of exercising: Choose a sport you enjoy so you're more likely to stick with it. You can try different forms of exercise to find the one that suits you best.
3. Recruit sports buddies: Playing sports with friends, family, or colleagues not only adds to the fun, but also motivates and supports each other.
4. Take advantage of fragmented time: Even if you have limited time, you can use fragmented time for short exercises, such as climbing stairs, taking a brisk walk, or jumping rope.
Overall, this study on exercise and diabetes tells us that engaging in moderate- to vigorous-intensity physical activity for as little as 6 minutes a day significantly reduces the risk of developing T2D.
Whether we are at high risk or not, the benefits of exercise are clear. So, let's get active in sports and integrate it into our daily lives to protect our health and stay away from diabetes.
Bibliography:
doi:10.1136/bjsports-2022-106653