Want to Lower Your Risk of Diabetes? Perform More Vigorous Exercise

Affecting almost 10% of the U.S. population, type 2 diabetes is the most common common type of diabetes. It's characterized by a person's inability to produce and/or use insulin properly, resulting in elevated blood sugar levels and subsequent health problems. Type 2 diabetes typically affects middle-aged adults most, including men and women between the ages of 45 and 64. However, anyone can develop this chronic disease, regardless of age. The good news is that there's new research suggesting that vigorous exercise can lower the risk of type 2 diabetes.

About the Study

For the study, researchers from the University of Eastern Finland followed more than 500 participants over the course of two years, paying close attention to their level of exercise as well as their rates of heart disease and type 2 diabetes. At the end of the two-year study, researchers found that participants who spend the most time performing vigorous exercise had the lowest rates of heart disease and type 2 diabetes.

All forms of physical activity can have a positive impact on your health. It burns calories and fat while building muscle tissue in the process. This study, however, suggests that vigorous exercise is the most beneficial type of exercise for your health. 

Understanding Vigorous Exercise

What is vigorous exercise exactly? Vigorous exercise refers to any physically intense, exhausting exercise that elevates your heart rate and breathing rate. This may include running, using an elliptical or lifting weights. All forms of exercise engage your muscles, but vigorous exercises have a greater impact on your heart rate and breathing rate than standard, low-intensity exercises. And because of this, vigorous exercises offer the greatest health benefits, including a lower risk of type 2 diabetes.

"A physically passive lifestyle is gradually becoming alarmingly widespread among children and young people almost all over the world. Our findings provide support for the role of physical activity in preventing common chronic diseases already in childhood," said study autho Juuso Väistö.

You might be wondering how much vigorous exercise you need to promote good health and wellness. Well, it varies from person to person, though the American Heart Association (AHA) has said in the past that adults should perform at least 75 minutes of vigorous exercise each week to support a healthy heart and cardiovascular system.

The bottom line is that you should include more vigorous exercise in your weekly routine to reduce your risk of heart disease and type 2 diabetes.