To reduce your chances of developing type 2 diabetes (T2D) incorporate both aerobic and muscle-strengthening activities into your routine! Aerobic exercise is physical activity that increases your breathing and heart rate- like power walking, jogging and swimming. Try resistance training and yoga as muscle-strengthening and conditioning activities to work your muscles.
A recent Harvard School of Public Health study found that muscle strengthening and conditioning activities are associated with a lower risk of T2D. The Harvard study followed nearly 100,000 women over eight years, and found that women who did more than 150 minutes a week of muscle strengthening or conditioning activity had a 40% lower risk of developing T2D than women who did no muscle work. In addition, women who did at least 150 minutes a week of aerobic exercise and 60 minutes a week of muscle-strengthening were a third as likely to develop T2D as inactive women.
Get active and reduce your chances of developing T2D. 150 minutes a week of aerobic exercise is just 30 minutes, 5 times a week! Break up the recommended 60 minutes of muscle-strengthening activities to 12 minutes, 5 days a week. You don’t have to jump right into this routine but do start taking steps towards getting there! This is a great way to Challenge yourself to Be Your Best!
Source: HSP Harvard
