Updated: Dec 23, 2024

Move More to Help Prevent Diabetes

Written by Sincerely Health

Fitting in aerobic exercise and muscle-building activities is a commitment to improved overall health.

Physical activity is an important part of wellness. In addition to boosting your physical and mental health, research suggests that an active lifestyle may lower your risk of Type 2 diabetes.^{^[1]}

Findings from the national Diabetes Prevention Program (DPP) and DPP Outcomes Study (DPPOS) show that moving more and making smart dietary choices can cut your risk of Type 2 diabetes by 58% to 71% in just 3 years.^[2]

The link between exercise and reducing diabetes risk

Physical activity is especially important if you have prediabetes, which means you have high blood glucose (blood sugar) levels.^[3] Without taking action now, you’ll have a 50% chance of developing Type 2 diabetes within the next 5 to 10 years.^[4]

Regular movement helps prevent prediabetes and Type 2 diabetes in a couple of ways:

1. Movement promotes a healthy weight

Excess weight and obesity are significant risk factors for Type 2 diabetes.^[5] Exercise burns calories and helps build muscle—both actions help you achieve and maintain a healthy weight.^[6] If you’re overweight, losing 5% to 7% of your body weight can lower your diabetes risk.^[7] That’s 10 to 14 pounds for someone who weighs 200 pounds.^[8]

2. Physical activity lowers blood glucose levels

How your body uses and responds to insulin (a hormone made by the pancreas) is called insulin sensitivity.^[9] Physical activity improves insulin sensitivity by helping cells in muscles more easily absorb glucose from the bloodstream.^[10] This improved insulin response keeps blood glucose levels in a healthy range, lowering the risk of diabetes.^[11]

How much exercise is enough to help with diabetes prevention?

Most health organizations, including the Centers for Disease Control and Prevention (CDC) and the American Diabetes Association, recommend getting 150 minutes of moderate-intensity physical activity a week.^[12] That’s at least 30 minutes of moderate-intensity exercise 5 days a week.^[13]

The CDC also recommends fitting in 2 days of muscle-strengthening exercises.^[14] Studies suggest that strength training can improve insulin sensitivity in people with prediabetes.^[15] In addition, combining strength training with aerobic exercise is shown to lower insulin resistance in previously sedentary overweight adults at risk for diabetes.^[16] Insulin resistance occurs when cells don’t respond to insulin as they should, which affects their ability to move glucose from the bloodstream.^[17]

These numbers might sound daunting if you haven’t been active. Check with your health care provider before starting any exercise program to make sure it’s safe to get started.^[18] They may recommend working with a personal trainer or other fitness specialist.^[19]

What is moderate-intensity exercise?

Moderate-intensity exercise means you’re breathing harder than usual, your heart rate is up, and you’re sweating.^[20] You can still have a conversation, but you might struggle to belt out the words to your favorite song.^[21]

Activities that count as moderate intensity include:^[22]

Biking (without hills)
Brisk walking
Pushing a lawn mower
Water aerobics

What counts as strength training?

Strength training, also called resistance training, helps build muscle and improves insulin sensitivity.^[23] Remember, it’s important to work all major muscle groups in your body.^[24]

Lifting weights and using resistance bands count as strength-training exercises.^[25] But so do these activities:^[26]

Body weight exercises such as push-ups, sit-ups, lunges, and squats
Digging in a garden
Certain Yoga styles and poses

7 simple steps to move more and help prevent diabetes

Consistency is key if you want to bring about the types of changes that lower your risk of diabetes.^[27] These 7 steps can help you get started and maintain the motivation to move:^[28]

Start slow and keep moving until you’re getting at least 30 minutes of moderate-intensity exercise 5 days a week.
Ask a friend to join you for a walk, yoga session, or gym workout.
Get in the habit of walking or exercising at the same time every day.
Make physical activity a priority by reserving the time on your calendar.
Set a timer on your phone or use an app to make sure you get up and move at least once per hour.
Try new activities until you find what you love. Exercise shouldn’t feel like a chore or one more thing to check off the to-do list. You can take dance lessons, learn to play pickleball, or go for a hike.
Use free apps to track your progress and monitor how many steps you take each day.

In summary: Move more to help lower diabetes risk

Fitting in aerobic exercise and muscle-building activities is a commitment to improved overall health. In time, you may feel so much better that your body starts to crave movement. Remember, physical activity is just one part of helping diabetes prevention. It’s also important to make smart food choices to maintain a healthy weight, manage stress, and get ample sleep. These steps can help prevent and reverse prediabetes.

It’s important to fuel your body properly when you’re exercising. You may be curious about how to make smarter shopping choices to help prevent diabetes. The Sincerely Health nutrition tools in the grocery app can help.

You can start by downloading the grocery app. You’ll save $10* on groceries for creating an account. Next, create a personalized Sincerely Health nutrition profile to receive 1,000 points.

Your nutrition profile allows you to:

Set specific nutrition goals.
Earn 10 points for each item you purchase for a maximum 100 points per order (that’s 10 items at 10 points each).

FAQs about exercising to help prevent diabetes

Does moving more help prevent diabetes?

Yes. Physical activity can help you achieve and maintain a healthy weight. Excess weight and obesity are risk factors for Type 2 diabetes.^[29]

Does physical activity help lower blood sugar?

Yes. Physical activity helps cells more easily absorb glucose from the bloodstream, which keeps blood glucose levels in a healthy range.^[30]

What is the best exercise to help prevent diabetes?

Any form of moderate-intensity exercise that increases your heart rate and breathing can help prevent diabetes. Aim for 150 minutes of moderate-intensity physical activity a week.^[31]

Download your app on the App Store today

[1] Centers for Disease Control and Prevention (CDC). Adult Activity: An Overview. Last reviewed December 20, 2023. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html; National Library of Medicine (Endotext). The Role of Exercise in Diabetes. Last reviewed January 6, 2023. https://www.ncbi.nlm.nih.gov/books/NBK549946/

[2] National Institute of Diabetes and Digestive and Kidney Diseases. Diabetes Prevention Program. Last reviewed August 21, 2021. https://www.niddk.nih.gov/about-niddk/research-areas/diabetes/diabetes-prevention-program-dpp

[3] Centers for Disease Control and Prevention (CDC). Prediabetes: Your Chance to Prevent Type 2 Diabetes. Last reviewed May 15, 2024. https://www.cdc.gov/diabetes/prevention-type-2/prediabetes-prevent-type-2.html

[4] Cleveland Clinic. Blood Glucose (Sugar) Test. Last reviewed November 16, 2022. https://my.clevelandclinic.org/health/diagnostics/12363-blood-glucose-test

[5] National Library of Medicine (StatPearls). Obesity and Type 2 Diabetes. Last reviewed June 19, 2023. https://www.ncbi.nlm.nih.gov/books/NBK592412/

[6] Centers for Disease Control and Prevention (CDC). Benefits of Physical Activity. Last reviewed April 24, 2024. https://www.cdc.gov/physical-activity-basics/benefits/index.html

[7] Centers for Disease Control and Prevention (CDC). Prediabetes: Your Chance to Prevent Type 2 Diabetes. Last reviewed May 15, 2024. https://www.cdc.gov/diabetes/prevention-type-2/prediabetes-prevent-type-2.html

[8] Centers for Disease Control and Prevention (CDC). Prediabetes: Your Chance to Prevent Type 2 Diabetes. Last reviewed May 15, 2024. https://www.cdc.gov/diabetes/prevention-type-2/prediabetes-prevent-type-2.html

[9] Charles County Department of Health. Exercise and Physical Activity: Key Factors in Prediabetes and Diabetes Prevention. https://www.charlescountyhealth.org/exercise-and-physical-activity-key-factors-in-prediabetes-and-diabetes-prevention/

[10] American Diabetes Association. Blood Glucose and Exercise. https://diabetes.org/health-wellness/fitness/blood-glucose-and-exercise#

[11] American Diabetes Association. Blood Glucose and Exercise. https://diabetes.org/health-wellness/fitness/blood-glucose-and-exercise#

[12] American Diabetes Association. Weekly Exercise Targets. https://diabetes.org/health-wellness/fitness/weekly-exercise-targets#; Centers for Disease Control and Prevention (CDC). Prediabetes: Your Chance to Prevent Type 2 Diabetes. Last reviewed May 15, 2024. https://www.cdc.gov/diabetes/prevention-type-2/prediabetes-prevent-type-2.html

[13] American Diabetes Association. Weekly Exercise Targets. https://diabetes.org/health-wellness/fitness/weekly-exercise-targets#; Centers for Disease Control and Prevention (CDC). Prediabetes: Your Chance to Prevent Type 2 Diabetes. Last reviewed May 15, 2024. https://www.cdc.gov/diabetes/prevention-type-2/prediabetes-prevent-type-2.html

[14] Centers for Disease Control and Prevention (CDC). Adult Activity: An Overview. Last reviewed December 20, 2023. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html

[15] UCLA Health. Benefits of resistance training in people with prediabetes. Last reviewed July 12, 2021. https://www.uclahealth.org/news/article/benefits-of-resistance-training-for-people-with-prediabetes#

[16] Harvard Health Publishing. The Importance of Exercise When You Have Diabetes. Last reviewed August 2, 2023. https://www.health.harvard.edu/staying-healthy/the-importance-of-exercise-when-you-have-diabetes

[17] National Institute of Diabetes and Digestive and Kidney Diseases. Insulin Resistance and Prediabetes. Last reviewed May 2018. https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance

[18] Harvard Health Publishing. Do You Need to See a Doctor Before Starting Your Exercise Program? Last reviewed August 23, 2012. https://www.health.harvard.edu/healthbeat/do-you-need-to-see-a-doctor-before-starting-your-exercise-program

[19] Harvard Health Publishing. Do You Need to See a Doctor Before Starting Your Exercise Program? Last reviewed August 23, 2012. https://www.health.harvard.edu/healthbeat/do-you-need-to-see-a-doctor-before-starting-your-exercise-program

[20] Centers for Disease Control and Prevention (CDC). What Counts as Physical Activity for Adults. Last reviewed December 6, 2023. https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html#

[21] Centers for Disease Control and Prevention (CDC). What Counts as Physical Activity for Adults. Last reviewed December 6, 2023. https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html#

[22] Centers for Disease Control and Prevention (CDC). What Counts as Physical Activity for Adults. Last reviewed December 6, 2023. https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html#

[23] UCLA Health. Benefits of resistance training in people with prediabetes. Last reviewed July 12, 2021. https://www.uclahealth.org/news/article/benefits-of-resistance-training-for-people-with-prediabetes#

[24] Centers for Disease Control and Prevention (CDC). What Counts as Physical Activity for Adults. Last reviewed December 6, 2023. https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html#

[25] Centers for Disease Control and Prevention (CDC). What Counts as Physical Activity for Adults. Last reviewed December 6, 2023. https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html#

[26] Centers for Disease Control and Prevention (CDC). What Counts as Physical Activity for Adults. Last reviewed December 6, 2023. https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html#; UCLA Health. Benefits of resistance training in people with prediabetes. Last reviewed July 12, 2021. https://www.uclahealth.org/news/article/benefits-of-resistance-training-for-people-with-prediabetes#

[27] Centers for Disease Control and Prevention (CDC). Steps for Getting Started With Physical Activity. Last reviewed April 17, 2024. https://www.cdc.gov/healthy-weight-growth/physical-activity/getting-started.html

[28] Centers for Disease Control and Prevention (CDC). Steps for Getting Started With Physical Activity. Last reviewed April 17, 2024. https://www.cdc.gov/healthy-weight-growth/physical-activity/getting-started.html; CDC. On Your Way to Preventing Type 2 Diabetes. https://www.cdc.gov/diabetes/pdfs/prevent/On-your-way-to-preventing-type-2-diabetes.pdf; CDC. Get Active. Last reviewed May 15, 2024. https://www.cdc.gov/diabetes/living-with/physical-activity.html

[29] National Library of Medicine (StatPearls). Obesity and Type 2 Diabetes. Last reviewed June 19, 2023. https://www.ncbi.nlm.nih.gov/books/NBK592412/

[30] American Diabetes Association. Blood Glucose and Exercise. https://diabetes.org/health-wellness/fitness/blood-glucose-and-exercise#

[31] American Diabetes Association. Weekly Exercise Targets. https://diabetes.org/health-wellness/fitness/weekly-exercise-targets#; Centers for Disease Control and Prevention (CDC). Prediabetes: Your Chance to Prevent Type 2 Diabetes. Last reviewed May 15, 2024. https://www.cdc.gov/diabetes/prevention-type-2/prediabetes-prevent-type-2.html

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