We live in an environment that supports physical inactivity. With a click-of-a-button many tasks that used to require physical work are automatically done for us. As a result, lack of physical activity along with easy access to inexpensive, high calorie foods has contributed to rapid increases in obesity and diabetes in our society. Most people can improve their health and reduce their risk of developing diabetes by increasing their level of daily physical activity in addition to eating more healthfully and losing a few pounds.

The 2008 US Physical Activity Guidelines for Americans say that all adults should aim for 150 minutes (2 1/2 hours) of moderate intensity or 75 minutes of vigourous aerobic activities each week. This amount is enough to improve health for people who have diabetes or who are at risk for developing the disease. A landmark study, The Diabetes Prevention Program, showed that individuals who were at risk for type 2 diabetes were able to avoid developing the disease by eating a low fat diet, losing a modest amount of weight and doing 150 minutes of physical activity per week (about 30 minutes 5 days per week ). People who want to lose weight or keep lost pounds off may benefit from doing as much as 60 to 90 minutes of activity per day. This amount of physical activity has been shown to help with reaching weight management goals.

How Physical Activity Lowers Diabetes Risk and Improves Health
  • Increases the body’s sensitivity to insulin
  • Lowers blood glucose levels
  • Lowers blood pressure
  • Improves blood fat levels – especially lowers triglycerides and increases HDL or “good” cholesterol
  • Strengthens the heart muscle
  • Helps with weigh loss and maintenance
  • Reduces feelings of stress and anxiety
The Centers for Disease Control and Prevention estimates that 24 million Americans have diabetes and 57 million have pre-diabetes. The number of people with diabetes has more than doubled in the past 25 years. This large and rapid increase has prompted health researchers to carefully look at our environment and lifestyle, specifically at physical inactivity and poor diet as contributing factors. What we do know is that when it comes to managing and preventing diabetes, the way we eat and the way we move matters.

For more information about diabetes visit:
The American Diabetes Association
The National Diabetes Education Program
National Institute of Diabetes and Digestive and Kidney Diseases
2008 Physical Activity Guidelines for Americans
Quick Guide to Healthy Living