Lack of Physical Activity

Recommendation: Stay Active

Having a sedentary, or less active, lifestyle is a major risk factor of type 2 diabetes. Sitting on the couch and watching TV decreases the amount of time you are walking around and often encourages unhealthy snacking.1 Moderately intense movement, including regular walking (defined as at least 2.5 hours per week of brisk walking), will reduce your risk of type 2 diabetes.2 Weight training alone reduces risk of the disease, as does aerobic exercise (such as brisk walking, jogging, running, bicycling, swimming, tennis, squash, and rowing). At least 150 minutes per week of weight training or aerobic exercise is associated with reducing type 2 diabetes risk by 34 percent and 52 percent, respectively.3 The best diabetes prevention exercise program may be a combination of aerobic activity and weight training, but try to find a form of exercise that’s right for you, as regular exercise is one of the best things you can do to improve your health.
2  Jeon CY, Lokken RP, Hu FB, van Dam RM. Physical activity of moderate intensity and risk of type 2 diabetes: a systematic review. Diabetes Care. 2007;30:744-752.
3  Grøntved A, Rimm EB, Willett WC, Andersen LB, Hu FB. A prospective study of weight training and risk of type 2 diabetes mellitus in men. Arch Intern Med. 2012;172:1306-1312.