Diabetes is a chronic disease that affects millions of people worldwide. According to the World Health Organization (WHO), the number of people with diabetes has risen from 108 million in 1980 to 422 million in 2014.

This number is expected to reach 642 million by 2040.

There are various types of diabetes, but the most common ones are type 1 and type 2 diabetes. Type 1 diabetes is an autoimmune disease that occurs when the body’s immune system attacks and destroys the insulin-producing cells in the pancreas.

Type 2 diabetes, on the other hand, occurs when the body becomes resistant to insulin or when the pancreas fails to produce enough insulin.

The good news is that type 2 diabetes can be prevented through healthy lifestyle habits, such as eating a balanced diet, maintaining a healthy weight, and engaging in regular exercise.

In this article, we will focus on how regular exercise routines can help prevent diabetes.

How Does Exercise Prevent Diabetes?

Regular exercise can help prevent diabetes in several ways:.

1. Improves Insulin Sensitivity

Insulin is a hormone that regulates blood sugar levels in the body. Insulin resistance occurs when the body’s cells become less sensitive to insulin, causing the pancreas to produce more insulin to maintain normal blood sugar levels.

Over time, insulin resistance can lead to type 2 diabetes.

Exercise helps improve insulin sensitivity by increasing the uptake and utilization of glucose by the muscles.

This means that the body can maintain normal blood sugar levels with less insulin, reducing the risk of insulin resistance and type 2 diabetes.

2. Reduces Body Fat

Excess body fat, especially around the abdomen, is a risk factor for insulin resistance and type 2 diabetes. Regular exercise helps reduce body fat by burning calories and building lean muscle mass.

Studies have shown that even moderate exercise, such as brisk walking or cycling, can lead to significant reductions in body fat and abdominal fat, decreasing the risk of diabetes.

3. Lowers Blood Sugar Levels

Exercise helps lower blood sugar levels by stimulating the uptake of glucose by the muscles. This means that the body can use glucose more efficiently, reducing the amount of glucose in the blood.

Additionally, exercise can also help lower blood sugar levels by increasing the production and sensitivity of insulin, especially in people with prediabetes.

4. Improves Cardiovascular Health

Diabetes is a major risk factor for cardiovascular disease, which can lead to heart attacks, strokes, and other serious complications.

Regular exercise helps improve cardiovascular health by reducing blood pressure, improving circulation, and lowering cholesterol and triglyceride levels.

By improving cardiovascular health, exercise can help reduce the risk of developing diabetes and its complications.

What Types of Exercise are Best for Preventing Diabetes?

Any type of exercise can be beneficial for preventing diabetes, but some types are more effective than others. Here are some examples of exercises that can help prevent diabetes:.

1. Aerobic Exercise

Aerobic exercise, also known as cardio, is any exercise that increases your heart rate and breathing. Examples include brisk walking, jogging, cycling, swimming, and dancing.

Aerobic exercise is effective for preventing diabetes because it improves insulin sensitivity, lowers blood sugar levels, and reduces body fat. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.

2. Resistance Training

Resistance training, also known as strength training, is any exercise that uses resistance, such as weights or resistance bands, to build muscle strength and mass.

Resistance training is effective for preventing diabetes because it increases muscle mass, which can improve insulin sensitivity and lower blood sugar levels.

Aim for at least two resistance training sessions per week, targeting all major muscle groups.

3. High-Intensity Interval Training (HIIT)

HIIT is a type of exercise that alternates between high-intensity bouts of exercise and periods of rest or low-intensity exercise. Examples include sprinting, cycling, and circuit training.

HIIT is effective for preventing diabetes because it improves insulin sensitivity, lowers blood sugar levels, and reduces body fat. Aim for at least one HIIT session per week, gradually increasing the intensity and duration over time.

Tips for Starting a Regular Exercise Routine

Starting a regular exercise routine can be challenging, especially if you are not used to being physically active. Here are some tips for getting started:.

1. Set Realistic Goals

Start with small, achievable goals, such as walking for 10 minutes per day, and gradually increase your time and intensity over time. Make sure your goals are specific, measurable, and time-bound.

2. Find Activities You Enjoy

Exercise should be enjoyable, not a chore. Find activities that you enjoy, such as dancing, hiking, or swimming, and stick with them.

3. Make Exercise a Habit

Make exercise a part of your daily routine, such as scheduling it into your calendar or incorporating it into your commute. Consistency is key for developing a regular exercise habit.

4. Start Slowly and Gradually Increase Intensity

Start with low-intensity exercises, such as walking or light resistance training, and gradually increase your intensity and duration over time. This will help prevent injuries and make exercise more enjoyable.

5. Get Support from Others

Join a fitness group or enlist a workout buddy to help keep you motivated and accountable to your exercise routine.

Conclusion

Regular exercise is a powerful tool for preventing diabetes by improving insulin sensitivity, reducing body fat, lowering blood sugar levels, and improving cardiovascular health.

Aim for at least 150 minutes of moderate-intensity aerobic exercise and two resistance training sessions per week, and gradually increase your intensity and duration over time. Stay consistent, find activities you enjoy, and get support from others to make exercise a part of your healthy lifestyle.