Just 21 minutes of exercise a day can help to beat diabetes

EXERCISING for just 21 minutes a day is enough to cut the risk of developing Type 2 diabetes by more than a quarter, according to research.

A team from University College London came to the conclusion after examining data from more than 1.2 million people from across the US, Asia, Australia and Europe.

Those who managed 150 minutes of moderate physical activity a week – the minimum recommended in health guidelines – reduced their risk by 26 per cent. But those who exceeded the minimum recommendation benefited even more, some slashing their Type-2 diabetes risk by a half.

Current data suggests a third of adults are not currently meeting the target of 150 minutes.

Dr Soren Brage, joint senior author on the study said: “Health benefits of physical activity are apparent even at levels below the recommended levels, compared to not doing any activity.

“But our research suggests benefits are greater still for those who exceed the minimum recommendations.”

In a separate study, scientists found that a 10-minute walk immediately after every meal reduces blood sugar levels among people already suffering from Type 2 diabetes.

Patients tested showed a 12 per cent drop in postprandial glycaemia – a factor known to contribute to cardiovascular risk.

Professor Jim Mann and colleagues from the University of Otago in New Zealand showed that short walks three times a day after meals worked better than one 30-minute walk.

Dr Elizabeth Robertson, director of research at Diabetes UK, welcomed the findings. She said: “We advise people to incorporate physical activity into their daily routine.

“It’s encouraging to see that blood sugar levels decreased the most when exercise was taken after meals. This suggests timings of physical activity may play an important role.”

Both studies were published in the journal Diabetologia.