Taking a brisk walk or doing some gentle movement can help bring blood sugar down after a spike. But the benefits of exercise go well beyond the immediate short-term effect. New research suggests that higher-intensity activity may also lower the long-term risk of developing type 2 diabetes.
The study, published in the British Journal of Sports Medicine, analysed data from more than 59,000 people in the UK Biobank. Researchers tracked participants’ physical activity using accelerometers, then followed outcomes over time.
What the study found
Researchers found that people who did up to an hour a day of moderate to vigorous physical activity had up to a 74% lower risk of developing type 2 diabetes compared with those who were more sedentary. Importantly, any amount of moderate to vigorous activity was linked with lower risk too.
The results also held for people with a higher genetic risk. Regular exercise still appeared to reduce risk in those who were more predisposed to developing the condition.
The study authors concluded that physical activity, particularly moderate to vigorous exercise, should be encouraged, especially for people with higher genetic risk. They added that “there may be no minimal or maximal threshold for the benefits.”
“Type 2 diabetes is very prevalent worldwide,” said professor of sports science and clinical biomechanics and study co-author Borja del Pozo Cruz. While exercise is “often recommended” for prevention, he noted there “were not specific recommendations” about how to approach it.
What counts as moderate to vigorous exercise?
The researchers found that activities that make you sweat and leave you at least a little breathless appeared to deliver the strongest protective link.
That can include brisk walking, running, dancing, interval-style workouts, cycling uphill or at a fast pace or physically demanding yard work. “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.
Why exercise may lower type 2 diabetes risk
This study showed an association, not proof that exercise directly prevents diabetes. But experts say there are several plausible mechanisms.
Exercise is “known to impact several biological mechanisms associated with diabetes,” including improving the way the body regulates glucose, del Pozo Cruz said.
It can also improve insulin sensitivity, which helps glucose move from the bloodstream into cells to be used for energy, explains endocrinologist Dr Mark H. Schutta. “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 exercise can also support fat loss and weight management, which matters because higher body weight is a major risk factor for type 2 diabetes, says family and obesity medicine physician Dr Pouya Shafipour. “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.”
The bigger picture
This is not the only research linking movement with lower diabetes risk. One study in Diabetes Care found that for every additional 1,000 steps per day, risk dropped by about 6%. A 2025 review in the International Journal of Medical Sciences also found that people with prediabetes who exercised regularly were less likely to progress to diabetes than those who did not.
“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.
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