Type 2 diabetes can be caused by a combination of a poor diet and a sedentary lifestyle. These factors can lead to insulin resistance, which, in turn, can lead to the development of type 2 diabetes.
This article will discuss what a sedentary lifestyle is, how physical activity can reduce the risk and complications of diabetes, and ways to increase physical activity throughout the day.
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What is considered a sedentary lifestyle?
A sedentary lifestyle is characterized by lying down or sitting for long periods of time. People with sedentary lifestyles rarely or never exercise and do not walk or move much during the day.
People with sedentary lifestyles do not meet the minimum requirements for physical activity. It is recommended that people get at least 150 minutes of aerobic exercise a week. This can be spread over three to seven days, with no more than two consecutive rest days in between.
Aerobic exercise is any activity that provides cardiovascular conditioning that gets your body moving for an extended period of time, such as:
WalkingJoggingRunningHikingBicyclingSwimmingJump ropeDancingClimbing stairsRowingPlaying sports
Studies suggest that increased levels of physical activity can reduce the risk of diabetes by approximately 30%.
Risks for people with type 2 diabetes
A sedentary lifestyle is one of the biggest risk factors for type 2 diabetes. Exercise has a variety of benefits for managing diabetes, including reducing body fat, lowering blood pressure, and lowering blood sugar. while improving insulin resistance (when the cells in your body do not respond well to insulin and cannot convert glucose into energy).
Regular exercise can significantly reduce the complications of diabetes and potentially reverse or prevent it. Exercising regularly increases the uptake of sugar (glucose) into the cells of the muscles, liver, and fat. This improves the body’s response to insulin, lowering insulin resistance.
Without regular exercise, excess sugar stays in the bloodstream instead of being sent to the muscles to be used for energy, disrupting the body’s response to insulin. This can lead to insulin resistance, as the body no longer releases enough insulin for cells to absorb, putting the body in a chronically elevated blood sugar state. This causes diabetes and widespread inflammation throughout the body.
Practical ways to increase physical activity
Sedentary people should always start slowly and gradually increase exercise intensity, duration, and frequency over time. Joining an exercise class or exercising with a friend or family member can help make exercise more enjoyable.
Other methods to increase physical activity throughout the day include:
Go for a 10-30 minute walk every day Take a five- to 10-minute break from sitting at your desk every hour to get up and walk around Use the stairs instead of the elevator inside buildings Park further away from the entrances of the buildings to increase the distance you walkWalking or biking to places instead of driving your carTaking your dog for a walkRiding a stationary bike or walking on a treadmill while watching TV
Always be sure to check with your health care provider before beginning any new exercise program or increasing the frequency, intensity, or duration of exercise. This will ensure that your heart, lungs, and blood vessels are healthy enough to withstand increased physical activity.
Resume
A sedentary lifestyle is one of the biggest risk factors for type 2 diabetes. It decreases the body’s ability to regulate blood sugar and insulin levels. Exercising regularly and adding more physical activity throughout the day can help reduce the risk of diabetes and decrease diabetes-related complications by improving insulin and blood sugar levels.
It is recommended to do about 150 minutes of exercise and physical activity a week. Small changes like walking every day, taking the stairs, and resting while sitting can increase your level of physical activity.
Frequent questions
What effect does prolonged session have on insulin?
Sitting reduces muscle activity, which can increase blood sugar levels and decrease insulin sensitivity, leading to insulin resistance.
What are easy ways to get around with type 2 diabetes?
Easy ways to get around include doing physical household chores like cleaning and vacuuming, taking the stairs instead of the elevator, and taking daily walks.
Is sedentary lifestyle psychological?
Sedentary behavior has a psychological component in that it leads people to believe that the perceived barriers are that exercise is difficult and takes too long to incorporate into daily routines.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial process to learn more about how we check the facts and keep our content accurate, reliable, and trustworthy.
Diabetes UK. Sitting for prolonged periods increases the risk of type 2 diabetes.
Centers for Disease Control and Prevention. How much physical activity do adults need?
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