According to the World Health Organization, diabetes is a chronic disease that occurs when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces.

Diabetes can lead to serious health consequences such as heart disease, stroke, kidney disease, blindness, and nerve damage.

Fortunately, there are steps you can take to reduce your risk of developing diabetes. One of the most effective ways to do this is by establishing a daily habit – which we will discuss in depth below.

What is the Daily Habit?

The daily habit that can reduce your risk of diabetes by 14% is simple – exercise. Exercise has been shown to be effective in preventing and managing type 2 diabetes.

Regular exercise helps regulate blood sugar levels and improves insulin sensitivity, which means your body can use insulin better.

How Much Exercise is Needed?

The American Diabetes Association recommends at least 150 minutes of moderate-intensity aerobic exercise per week or 75 minutes of vigorous aerobic exercise per week. This can be broken up into 30-minute exercise sessions, five days a week.

Moderate-intensity exercise includes activities such as brisk walking, cycling, and swimming. Vigorous-intensity exercise includes activities such as running, high-intensity interval training (HIIT), and fast-paced cycling or swimming.

Other Benefits of Exercise

Aside from reducing the risk of diabetes, exercise has numerous other health benefits. Exercise is important for maintaining a healthy weight, reducing stress, improving mood, and strengthening muscles and bones.

In addition, exercise can reduce the risk of heart disease, which is a common complication of diabetes. Exercise helps lower blood pressure, improve cholesterol levels, and decrease the risk of blood clots.

Tips for Starting an Exercise Routine

If you’re new to exercise or haven’t exercised in a while, it’s important to start slowly and gradually increase your activity level. Here are some tips to help you get started:.

1. Choose an activity you enjoy

Exercise doesn’t have to be a chore. Choose an activity you enjoy, such as dancing, hiking, or playing a sport.

2. Make it a habit

Consistency is key when it comes to exercise. Schedule your exercise sessions and make them a habit. This can help you stay motivated and accountable.

3. Start small

If you’re new to exercise, start with short, easy sessions and gradually increase the duration and intensity over time. This can help you avoid injury and stay motivated.

4. Get support

Exercise with a friend or join a class or club. Having support and accountability can help you stay motivated and committed to your exercise routine.

Conclusion

Regular exercise is a simple, effective way to reduce your risk of diabetes by 14%. In addition to reducing the risk of diabetes, exercise has numerous other health benefits.

By making exercise a daily habit, you can improve your overall health and well-being.