A lack of physical activity is partially responsible for the increase in cases of type 2 diabetes. It doesn’t have to stay that way — 8 out of 10 people say they’d lie to be more active. It’s just a matter of actually doing it!
Reaping the benefits
Regular moderate-intensity physical activity plays a major role in preventing and treating type 2 diabetes. Exercise can help you control your weight, but even if you don’t lose weight, there are many other benefits:
- Lowering your blood glucose
- Relieving stress
- Reducing your risk for heart disease
- Delaying the need for medication, in some cases
Physical activity every single day
If you’re starting out, increase your activity gradually and go at your own pace. Choose activities that you enjoy and that work with your schedule.
Aim for at least 150 minutes of moderate-intensity aerobic exercise every week. This works out to about 30 minutes almost every day, which can be broken down into smaller sessions of 10 to 15 minutes.
Walking, swimming, skating, and playing badminton are all examples of aerobic sports, in other words, activities that increase your heart rate.
You should also do resistance training — like lifting weights, using resistance bands, or doing push-ups and sit-ups — at least twice a week to build strong muscles.
