The Role of Exercise in Preventing Type 2 Diabetes

Type 2 diabetes is primarily linked to a sedentary lifestyle and obesity, with over 80% of cases attributed to these factors. Engaging in regular exercise can substantially reduce the risk of developing diabetes, making physical inactivity a significant contributor to its onset.

Various forms of exercise, from walking to vigorous activities, have been shown to lower the risk of diabetes. The intensity of the exercise correlates with the reduction in relative risk, indicating that more vigorous activities lead to greater risk reduction. Even simple activities like brisk walking or cycling once a week can improve fasting blood sugar control and lower the incidence of diabetes. Consistent daily physical activity can further decrease the relative risk by 15% to 60%. internationally studies affirm that both leisure-time sports and daily exercise significantly mitigate the risk of diabetes.

Obesity, a key risk factor for diabetes, is closely linked to physical activity levels. According to research, a body mass index (BMI) of ≥24 kg/m2 triples the risk of diabetes compared to those with a normal weight.

Reduced physical activity, such as prolonged sitting or excessive TV watching, contributes significantly to obesity. Conversely, adopting an active lifestyle helps maintain a healthy weight. For overweight individuals, engaging in moderate-intensity exercise for 45 to 60 minutes daily effectively prevents the progression to obesity.

Research indicates that exercise can reduce the risk of diabetes independently of weight loss. Studies, such as the "Daqing Impaired Glucose Tolerance and Diabetes Study," suggest that lifestyle interventions can mitigate the onset of diabetes without significant weight loss. Similar conclusions have been drawn from intervention studies in other Asian countries.

A lapse in regular exercise for six months leads to adverse changes in metabolic health indicators, including increased weight, waist circumference, waist-to-hip ratio, and body fat distribution, alongside decreased insulin sensitivity and physical health markers.

Diet, another crucial risk factor for diabetes, is closely intertwined with exercise. Evidence suggests that exercise positively affects appetite regulation, contributing to energy balance and weight control. Contrary to common belief, strenuous exercise may temporarily decrease appetite. Moreover, exercise enhances dietary control among physically inactive individuals. Conversely, individuals favoring high-fat and high-carbohydrate diets with fewer vegetables tend to engage in less exercise.

References

1.Chinese Guidelines of Exercise Therapy in Diabetes Mellitus