Researchers Pinpoint the Exercise Solution That Lowers Diabetes Risk

The researchers found that people who performed up to an hour a day of moderate- to vigorous-intensity exercise had up to a 74% lower risk of developing type 2 diabetes compared to those in the study that were more sedentary. (Worth noting: People who did any amount of moderate- to vigorous-intensity exercise daily saw a drop in type 2 diabetes risk, too.) The researchers also discovered that exercising regularly helped lower type 2 diabetes risk in people who had higher genetic odds of developing the disease.

As a result, the study concluded that participation in physical activity—especially moderate- to vigorous-intensity exercise—should be encouraged, especially in people with a high genetic risk of developing type 2 diabetes. “There may be no minimal or maximal threshold for the benefits,” researchers added in study notes.

“Type 2 diabetes is very prevalent worldwide,” said study co-author Borja del Pozo Cruz, Ph.D., a professor in the Department of Sports Science and Clinical Biomechanics at the University of Southern Denmark. While exercise is “often recommended” to lower a person’s risk of developing the disease, he pointed out that there “were not specific recommendations” about how to approach it.

The researchers found that exercise that makes you sweat and leaves you breathless to some degree is best. That can include things like brisk walking, running, dancing, HIIT workouts, biking uphill or at a fast pace, or intense gardening. “It may be that some level of intensity is required to activate some of the mechanisms that protect against the disease, particularly for those with higher genetic predisposition,” del Pozo Cruz said. According to the Centers for Disease Control and Prevention (CDC), people who have a parent or sibling with type 2 diabetes, had gestational diabetes or gave birth to a baby over nine pounds, or are African American, Hispanic or Latino, American Indian, or Alaska Native are all at an increased risk of developing type 2 diabetes and could all benefit from this type of exercise intervention.

The researchers didn’t explore why exercise may lower your risk of developing type 2 diabetes—they just found an association. However, there are some theories.

Exercise is “known to impact several biological mechanisms associated with diabetes,” including optimizing the way the body regulates glucose (a.k.a. blood sugar), del Pozo Cruz said.

Exercise also helps sensitize your body to insulin, which helps blood sugar enter the body’s cells so it can be used for energy, explained Mark H. Schutta, M.D., medical director of the Penn Rodebaugh Diabetes Center. “If insulin works better in the body, the beta cells in the pancreas that make insulin are going to be able to rest a bit and may not progress to type 2 diabetes,” he said.

Moderate- to vigorous-intensity exercise also increases fat-burning in general, which could help people have a lower body weight—and being overweight or obese is a risk factor for developing type 2 diabetes, said Pouya Shafipour, M.D., a board-certified family and obesity medicine physician of Providence Saint John’s Health Center in Santa Monica, CA. “The effect of these exercises lasts beyond the duration of exercise,” he said. “The metabolism and fat-burning effect usually last for a few hours afterward.”

It’s important to note that this isn’t the only study that has linked exercise to a lowered risk of type 2 diabetes. One study in the journal Diabetes Care determined that for every 1,000 steps a person takes a day, they have a 6% lower type 2 diabetes risk. And a 2025 review in the International Journal of Medical Sciences found that people with prediabetes who exercised regularly were less likely to progress to diabetes than those who did not exercise.

“The latest findings shouldn’t surprise any endocrinologist,” Dr. Schutta said. “But the nice thing about this study is that I can show it to a patient who I can’t even get to walk and say, Look, see? This can help.”

Other ways to lower your risk of type 2 diabetes

Dr. Schutta stressed that lifestyle changes are crucial—but again, genetic factors play a large role in type 2 diabetes. “The best therapy for type 2 diabetes—more than any medication—is lifestyle,” he said. Del Pozo Cruz agreed. “A well-rounded lifestyle is key,” he said.

If you’re concerned about your type 2 diabetes risk or your doctor has concerns, Del Pozo Cruz recommended increasing your physical activity and the intensity of your exercise, eating a healthy diet, minimizing alcohol, and trying to be socially active.

Dr. Shafipour acknowledged that exercising for 60 minutes a day is “probably not reasonable for the majority of society.” So, he suggested aiming for 30 minutes of cardio every day and adding in strength training several times a week.

Ultimately, there are many factors that contribute to the development of type 2 diabetes. So it’s a good idea to check with your doctor about your risk, as well as any potential next steps you could take to stave off the disease. Advice on how to best lower your risk “ultimately depends on who the person is,” Dr. Schutta said.