World-leading research has found that short bursts of daily movement could prevent type 2 diabetes, with activities as simple as climbing stairs, carrying groceries and going for walks making a huge difference in as little as four minutes a day.
A study of more than 22,000 people over eight years found those who included 30-second bursts of high-energy activities throughout their day for a total of four minutes could reduce their risk of developing type 2 diabetes by 36 per cent.
“After about 25 seconds, people will start getting out of breath. They will feel that the heart rate is getting elevated,” Monash University researcher Professor Emmanuel Stamatakis said.
The activities that count include running for the bus or train, climbing stairs or walking uphill, carrying shopping, playing with children or pets, doing household chores or gardening.
“These findings are really, really, really groundbreaking,” said Professor Grant Brinkworth, Diabetes Australia research director.
Every week, Glenda Sladen puts on her running shoes to lead her walking group, which includes members aged between 50 and 90.
“It’s fabulous. I think people really want exercise,” Heart Foundation volunteer Sladen said.
“They know how good exercising can be. People are much fitter than they would be if they just stayed at home.”
Researchers stress this isn’t a quick fix and needs to be done every day as part of a healthy lifestyle.
But with 1.3 million Australians already living with type 2 diabetes, experts say small changes to daily routines can make a big difference.
“Diabetes can be a really serious condition because it increases people’s health risks, including blindness, kidney disease, heart disease, stroke and even can affect your mental health,” Brinkworth said.
Sladen has got the message: “Keep moving. Keep moving.”
