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Study: Moderate-to-Vigorous Exercise Lowers Diabetes Risk
Experts share how much daily activity can reduce type 2 diabetes risk, especially for those with a genetic predisposition.
Mar. 28, 2026 at 7:58pm
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A new study 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 more sedentary individuals. The research also discovered that exercising regularly helped lower type 2 diabetes risk in people who had higher genetic odds of developing the disease.
Why it matters
Type 2 diabetes is a major public health concern worldwide, and this study provides important insights into how exercise can play a key role in lowering risk, especially for those with a higher genetic predisposition to the disease.
The details
The study, published in the British Journal of Sports Medicine, analyzed data from over 59,000 people in the U.K. Biobank. Researchers found that any amount of moderate- to vigorous-intensity exercise, such as brisk walking, running, dancing, HIIT workouts, or intense gardening, was associated with a reduced risk of type 2 diabetes. Experts believe exercise helps improve insulin sensitivity and manage body weight, both of which contribute to lowering diabetes risk.
- The study was published on March 28, 2026.
The players
Borja del Pozo Cruz, Ph.D.
A professor in the Department of Sports Science and Clinical Biomechanics at the University of Southern Denmark and a co-author of the study.
Mark H. Schutta, M.D.
The medical director of the Penn Rodebaugh Diabetes Center.
Pouya Shafipour, M.D.
A board-certified family and obesity medicine physician at Providence Saint John's Health Center in Santa Monica, California.
What they’re saying
“There may be no minimal or maximal threshold for the benefits.”
— Borja del Pozo Cruz, Ph.D., Study co-author
“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.”
— Mark H. Schutta, M.D., Medical director, Penn Rodebaugh Diabetes Center
“The effect of these exercises lasts beyond the duration of exercise. The metabolism and fat-burning effect usually last for a few hours afterward.”
— Pouya Shafipour, M.D., Board-certified family and obesity medicine physician, Providence Saint John's Health Center
What’s next
Experts recommend that people concerned about their type 2 diabetes risk should speak with their doctor about their specific risk factors and potential next steps, which may include increasing physical activity, improving diet, and managing weight.
The takeaway
This study highlights the significant benefits of moderate-to-vigorous exercise in lowering the risk of type 2 diabetes, even for those with a higher genetic predisposition to the disease. Incorporating regular physical activity into one's lifestyle is a crucial step in diabetes prevention.
