Work out just once or twice a week. Research shows that a little bit of exercise counts. One study in the British Medical Journal
found that less than an hour of walking once a week, or 20 minutes of
vigorous exercise (like running) twice a week, cut the risk of death
from any cause — including diabetes — by 15% and 23%, respectively.
While there is plenty of evidence that 150 minutes of exercise a week is
a great goal, there are also plenty of benefits to be realized with
less time.
Choose something besides cardio. Building — and maintaining —
muscle mass helps improve your blood sugar control, too. Muscle is the
biggest part of your body that is able to respond and react to blood
sugar, then break it down into usable energy. In fact, one study of more
than 13,000 adults found that each 10% increase in muscle as a
proportion of total body weight was associated with a 12% reduction in
diabetes risk and an 11% decrease in insulin resistance (that's when the
body has difficulty working with the insulin it produces).
Sneak in a few quick workouts throughout the day. In fact,
"exercise snacks" during the day may actually be more effective than
longer workouts, according to a 2014 study from researchers in New
Zealand. Exercisers who did three 12-minute sessions a day controlled
their blood sugar over 24 hours more effectively than those who did a
single 30-minute daily workout.
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