Walking, Other Moderate Exercise, Reduces Risk of Type 2 Diabetes
Everyone can reduce their risk of type 2 diabetes simply by walking or participating in other moderate forms of exercise daily. This finding from recent research at HSPH is good news for those who don't want to jog for miles, be tae bo enthusiasts, or muscle-bound weight lifters. However, those who do participate in these vigorous forms of activity will achieve the health benefits quicker than those who get moderately vigorous exercise.
Frank Hu, assistant professor of nutrition, is the lead author of "Walking Compared with Vigorous Physical Activity and Risk of Type 2 Diabetes in Women," published in the October 20 issue of the Journal of the American Medical Association.
New research from HSPH finds that people can reduce their risk of type
2 diabetes by as much as 50%, simply by accumulating one hour of moderate
physical activity per day. This exercise can be incorporated into daily
life as easily as walking up and down the stairs at work or by commuting
via bicycle.
His research finds that moderate exercise, exemplified by brisk walking, accumulated throughout the day, can lower risk of type 2 diabetes in women by nearly 50 percent. This is the latest contribution to a body of knowledge compiled by HSPH researchers showing health benefits of both moderate and vigorous physical activity.
The researchers used data from the Nurses' Health Study, initiated in 1976 at Brigham and Women's Hospital. "While we performed this research among women," said Hu. "We would expect similar results for men."
"The activity can come from a variety of sources throughout the day: walking to the bus stop in the morning, taking the stairs at work, or running errands. It doesn't have to mean going to the gym and exercising furiously. It doesn't matter how you get your exercise, just that you get it." –Frank Hu
While previous research has shown that physical activity reduces risk of diabetes, this is the first study to look closely at types of exercise and how they are accrued in relation to risk reduction. The researchers find that both moderate and vigorous forms of activity help to prevent diabetes.
That moderate activities such as walking can provide health benefits is encouraging news for the estimated 60 percent of Americans who do not exercise regularly. The researchers found that accumulated walking time can extend the same benefits as vigorous activity--it just takes a bit more time: the risk reduction for diabetes attained by one hour of walking is equivalent to that gained by approximately 40 minutes of running.
"People can cut their risk of type 2 diabetes nearly in half simply by attaining a total of an hour of moderate-intensity activity each day," said Frank Hu. "The activity can come from a variety of sources throughout the day: walking to the bus stop in the morning, taking the stairs at work, or running errands. It doesn't have to mean going to the gym and exercising furiously. It doesn't matter how you get your exercise, just that you get it."
Hu emphasized that these findings should not serve as excuses to avoid vigorous forms of exercise such as aerobics or jogging. Besides achieving the diabetes-risk reduction quicker, there are additional health benefits found from forms of exercise that leave a person breathless and with a racing pulse. Vigorous activity seems to increase life span and decrease risk of cardiovascular heart disease. However, for those who can't--or won't--engage in a sweaty workout, protection from diabetes can be achieved as easily as walking a bit more each day.
I-Min Lee, assistant professor of epidemiology, has done a large amount of research into the health effects of various types and exertion levels of physical activity using data from the College Alumni Health Study. She commented that she was confident the results of Hu's study were valid, but added her own encouragement for vigorous exercise: "The health benefits of exercise seem to be on a gradient scale--if you do a little activity, you get a little benefit. If you do more, you get a larger benefit."
Lee
said that research into effects of exercise was often controversial--some
studies show benefits from any level of activity, while others indicate
that benefits come only with vigorous activity.
It depends what health outcome is being studied--diabetes, heart disease, or longevity, she says. This puts researchers in a bit of a quandary--on one hand, they'd like to encourage everyone to exercise frequently and vigorously because this behavior seems to bring the greatest benefits. On the other hand, they recognize that many currently sedentary people will be overwhelmed and discouraged at the prospect of undertaking an ambitious exercise regimenso discouraged, in fact, that they may opt to do nothing at all.
Most, therefore, are happy to report the benefits of moderate activity and hope that it will lead to more. As Lee explained "Walking half an hour or an hour per day is an achievable goal for most people. And we hope that once they get there, they'll move on to the next level of activity. Once you get moving, it's easier to keep moving."
All researchers who look at American's physical activity habits agree on one thing: we are too sedentary and need to get more exercise.
"Physical activity helps to reduce risk of Type 2 Diabetes two different ways," said Hu. "Physical activity often reduces bodyweight. We know that being overweight is related to a higher risk of diabetes, so losing weight cuts risk.
"Secondly, physical activity improves insulin sensitivity, allowing
the body to make better use of its own insulin," said Hu.
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The Epidemic of Our Time Type 2 diabetes has been characterized as the epidemic of our time. It is a metabolic disorder resulting from the body's inability to make enough, or properly use, insulin. It strikes in adulthood and is responsible for more than 14 million cases of diabetes in the US and is the leading cause of new blindness and kidney disease. Diabetes also causes nerve disease, heart disease, and stroke. Each year, at least 190,000 people die from diabetes and its complications. "People with higher than average risk for type 2 diabetes are those who are overweight and people who are not physically active," said Hu. Increasing age is also related to risk, with half of all cases found in Americans aged at least 55 years. With demographic trends in America showing an aging population that is increasingly overweight and sedentary, it is expected that rates of diabetes will continue to rise.
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