Diabetes is a chronic condition that affects millions of people worldwide. It is a condition where your body doesn’t produce enough insulin or can’t use the insulin it produces. Insulin is a hormone that regulates your blood sugar levels.

When you have diabetes, your blood sugar levels become too high, which can lead to a range of health complications. However, there are things you can do to lower your risk of developing diabetes, and one key habit is exercise.

What is Diabetes?

Diabetes is a metabolic disorder that affects the way your body uses glucose (sugar). Glucose is the primary source of energy for your body’s cells, and insulin is the hormone that helps your cells absorb glucose from your bloodstream.

When your body doesn’t produce enough insulin or can’t use insulin effectively, your blood sugar levels become too high, leading to a range of health complications.

There are three main types of diabetes:.

Type 1 Diabetes

Type 1 diabetes is an autoimmune disease that occurs when your immune system attacks and destroys the cells in your pancreas that produce insulin.

This type of diabetes is usually diagnosed in children and young adults and requires daily insulin injections to manage blood sugar levels.

Type 2 Diabetes

Type 2 diabetes is the most common type of diabetes, accounting for 90-95% of diabetes cases. It occurs when your body becomes resistant to insulin or doesn’t produce enough insulin to regulate your blood sugar.

Type 2 diabetes is often linked to lifestyle factors such as poor diet, lack of exercise, and obesity.

Gestational Diabetes

Gestational diabetes occurs during pregnancy and usually goes away after the baby is born. However, women who have had gestational diabetes have a higher risk of developing type 2 diabetes later in life.

Exercise and Diabetes

Exercise is one of the most effective ways to lower your risk of developing type 2 diabetes. Exercise helps your body use insulin more effectively, which can lead to lower blood sugar levels.

Regular exercise can also help you maintain a healthy weight, which is important for preventing diabetes.

A study published in the journal Diabetes Care found that people who engaged in moderate-intensity exercise for 150 minutes per week had a 14% lower risk of developing type 2 diabetes compared to those who didn’t exercise.

The study also found that people who engaged in more than 150 minutes of exercise per week had an even lower risk of developing diabetes.

What Type of Exercise is Best for Diabetes Prevention?

The best type of exercise for diabetes prevention is aerobic exercise. Aerobic exercise, also known as cardio, gets your heart rate up and increases your breathing rate.

This type of exercise helps your body use oxygen more efficiently, which can improve your cardiovascular health and lower your risk of diabetes.

Examples of aerobic exercise include:.

Brisk walking
Running
Cycling
Swimming
Dancing

Strength training can also be beneficial for diabetes prevention as it helps build muscle mass, which can improve your body’s ability to use glucose. However, strength training shouldn’t be your only form of exercise.

You should aim to combine aerobic exercise with strength training for optimal diabetes prevention.

How to Start an Exercise Routine

Starting an exercise routine can be daunting, but it’s important to remember that any amount of exercise is better than no exercise. Here are some tips to help you get started:.

Check with your doctor before starting a new exercise routine, especially if you have any health concerns.
Start slowly and gradually increase the intensity and duration of your workouts over time.
Find an exercise that you enjoy, whether it’s walking, dancing, or swimming.
Find a workout buddy or join a group fitness class to help stay motivated.
Make exercise a part of your daily routine, such as taking a morning walk or doing a quick workout after dinner.
Set realistic goals and track your progress to help stay motivated.

Conclusion

Exercise is one of the most effective ways to lower your risk of developing type 2 diabetes. Regular exercise can help your body use insulin more effectively, which can lead to lower blood sugar levels.

Aerobic exercise is the best type of exercise for diabetes prevention, but strength training can also be beneficial. If you’re looking to lower your diabetes risk, start by incorporating exercise into your daily routine.