Why Just 150 Minutes of Exercise a Week Could Save Your Life: New Study for Diabetics

Meeting exercise recommendations can significantly reduce the risk of early death for people with type 2 diabetes who are otherwise sedentary.

A recent study published in Diabetes Care found that adhering to the recommended exercise guidelines can lower early death risks for individuals with type 2 diabetes who lead a sedentary lifestyle. Researchers from Columbia University’s Mailman School of Public Health analyzed data from the National Health and Nutrition Examination Surveys (NHANES) collected between 2007 and 2018.

The study focused on U.S. adults aged 20 and older who either met the American Diabetes Association’s diagnostic criteria for diabetes or had been diagnosed with the disease by a physician. Participants were categorized based on their weekly exercise levels: inactive (less than 10 minutes), insufficiently active (10-149 minutes), or active (150 minutes or more).

Over an average follow-up period of 5.8 years, 1,278 participants died, with 354 deaths attributed to heart disease. These deaths were primarily linked to sedentary lifestyles, particularly among those classified as inactive or insufficiently active.

The researchers found that U.S. adults with diabetes who sit for more than 8 hours a day and are classified as inactive face a 73% higher risk of all-cause mortality, while those who are insufficiently active face a 74% higher risk.

Conversely, participants who met the recommended exercise level of 150 minutes or more per week, as advised by health organizations like the American Diabetes Association and the American Heart Association, had lower risks of death from both heart disease and all causes.

For some, such as drivers or office workers, long periods of sitting are a professional necessity, which can disrupt blood flow and lead to severe conditions like heart attacks and strokes. This lifestyle poses exceptionally high risks for diabetes patients.

Experts warn that prolonged sitting slows blood flow, can cause plaque formation in blood vessels, reduces enzyme levels that aid fat metabolism, and increases insulin resistance. Given that type 2 diabetes and heart disease share common risk factors such as high blood pressure, high cholesterol, and obesity, improving diet and exercise is crucial.

Experts recommend integrating more physical activity into daily routines to mitigate these risks. Simple changes include taking the stairs, holding standing or walking meetings, and engaging in active hobbies like gardening or dancing. Standing up and moving around every 30 to 60 minutes is advised for those who must sit for extended periods. Additional strategies include biking to work, parking farther away, and walking the remaining distance.