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Type 2 diabetes is a chronic condition that affects the way the body processes glucose, a type of sugar that is the main source of energy for the cells. People with type 2 diabetes either do not produce enough insulin, a hormone that helps glucose enter the cells, or their cells become resistant to insulin. This causes high blood glucose levels, which can lead to serious complications such as heart disease, kidney failure, nerve damage, and vision loss.

Type 2 diabetes is influenced by both genetic and environmental factors. Some people have a higher genetic risk of developing the disease than others, based on their inherited variations in certain genes. However, this does not mean that they are doomed to get the disease. A new study has shown that physical activity can counteract the genetic risk and lower the chances of developing type 2 diabetes.

The study, published in the British Journal of Sports Medicine, involved 59,325 adults from the UK Biobank, a large-scale biomedical database and research resource that contains anonymized genetic, health, and lifestyle information from half a million UK participants. The researchers used wrist-worn accelerometers to measure the physical activity levels of the participants at the start of the study and followed them for up to seven years to track their health outcomes.

The researchers found that people with a high genetic risk score had 2.4 times the risk of developing type 2 diabetes compared to those with a low genetic risk score. However, this risk was significantly reduced by engaging in moderate- to vigorous-intensity physical activity, such as brisk walking, running, cycling, or gardening. More than an hour of such activity per day was associated with a 74 percent lower risk of developing type 2 diabetes compared to less than five minutes of activity per day. This was true even after adjusting for other factors such as age, sex, body mass index, smoking, and diet.

Moreover, the researchers found that people with a high genetic risk who were in the most physically active category had a lower risk of developing type 2 diabetes than those with a low genetic risk who were in the least active category. This suggests that physical activity can overcome the genetic predisposition and protect people from developing the disease.

The researchers concluded that physical activity is a powerful tool for preventing type 2 diabetes and should be promoted as a major strategy for public health. They also emphasized that physical activity does not have to be intense or strenuous to be beneficial. Even moderate-intensity activities such as walking or gardening can make a difference.

Physical activity has many other benefits for health and well-being besides preventing type 2 diabetes. It can improve cardiovascular fitness, muscle strength, bone density, mood, sleep quality, and cognitive function. It can also reduce the risk of other chronic diseases such as obesity, hypertension, dyslipidemia, cardiovascular disease, and some cancers.

Physical activity is not a cure for type 2 diabetes, but it is a preventive measure that can help people avoid or delay the onset of the disease. It can also help people who already have type 2 diabetes manage their condition better and reduce the risk of complications. Physical activity is one of the best ways to take charge of one’s health and live a longer and healthier life.

Some examples of moderate-intensity activities are: ¹,²

• Brisk walking: This is a pace that makes you breathe faster and feel warmer, but still allows you to talk. You can walk briskly outdoors, on a treadmill, or in a mall.
• Water aerobics: This is a type of exercise that involves moving your body in water, usually in a pool. It can improve your cardiovascular fitness, muscle strength, and flexibility.
• Riding a bike: This is a good way to get around and enjoy the scenery, while also working your heart and legs. You can ride a bike on the road, on a trail, or on a stationary bike.
• Dancing: This is a fun and social way to get moving and express yourself. You can dance to any music you like, alone or with others, at home or in a class.
• Doubles tennis: This is a sport that involves hitting a ball with a racket over a net, while playing with a partner. It can improve your coordination, agility, and reaction time.

Source:
(1) Exercise can counteract the genetic risk for diabetes. https://www.earth.com/news/exercise-can-counteract-the-genetic-risk-for-diabetes/.
(2) Brisk walking or gardening could counteract genetic risk of diabetes – study. https://www.msn.com/en-gb/health/other/brisk-walking-or-gardening-could-counteract-genetic-risk-of-diabetes-study/ar-AA1c9BCV.
(3) Exercise can help reduce risk of type 2 diabetes: Study. http://risingkashmir.com/exercise-can-help-reduce-risk-of-type-2-diabetes-study.
(4) Power of Exercise: Countering High Genetic Risk of Type 2 Diabetes. https://scitechdaily.com/power-of-exercise-countering-high-genetic-risk-of-type-2-diabetes/. (5) Moderate Exercise: Definition, Recommendations, Examples – Verywell Fit. https://www.verywellfit.com/what-is-moderate-intensity-exercise-3435400.
(6) Physical activity guidelines for adults aged 19 to 64 – NHS. https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/.