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Prevent diabetes with 30 minutes of daily exercise

Are you at high risk of getting diabetes? Here's the key medicine that can keep your sugar well under control

Written by Shraddha Rupavate |Updated : August 4, 2014 4:24 PM IST

Exercise to prevent diabetesYou may have heard this over a thousand times but it really does help. Exercise, by far, is the best medicine to stay fit and healthy. So, if you have been recently diagnosed with prediabetes or with a sugar level in the high risk range, there is good reason for you to start exercising.

There are various studies showing a link between exercise and delayed onset of diabetes. The U.S. Diabetes Prevention Program (DPP), one of the largest studies on diabetes and exercise, recommends 30 minutes of moderate physical activity, 5 days a week, to prevent diabetes in high-risk individuals. It has been shown to cut down the risk of diabetes by as much as 30%.

If you're worried about what kind of exercise or moderate activity you need to perform, the answer is simple brisk walking. It is the best option as anyone can do it and it does not require specific training. We also have significant evidence showing the impact of brisk walking on preventing diabetes. A meta-analysis of 10 studies assessing the preventive effects of moderate-intensity physical activity showed that brisk walking for more than 2.5 hours a week reduced the risk of type 2 diabetes significantly. Apart from brisk walking you can even try aerobic activities that you may like, such as dancing, playing tennis and jogging .

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  • Sheri R. Colberg et al. Exercise and type 2 diabetes.

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