Diabetes and Co: Regular exercise reduces the risk of illness and mortality

Diabetes and Co: Regular exercise reduces the risk of illness and mortality

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Lack of exercise: physical activities reduce the risk of illness and mortality

The majority of Germans are lack of exercise. According to experts, more than half of the people in this country move little or not enough. Regular physical activities can help reduce the risk of illness and mortality.

Lack of exercise is very common worldwide

A recent study by the World Health Organization (WHO) has shown the dramatic extent of global unsporting behavior: almost one in three is not exercising enough. Lack of exercise is also widespread in this country. And this despite the fact that regular physical activities can help to reduce the risk of illness and mortality from diabetes and cardiovascular diseases.

More than half of Germans do not exercise enough

The WHO recommends performing at least 2.5 hours of moderately strenuous endurance activity per week and muscular strengthening activities at least two days a week, reports the German Diabetes Society (DDG) in a statement.

According to data from the Robert Koch Institute (RKI), only about a fifth of women (20.5 percent) and a quarter of men (24.7 percent) in Germany achieved both recommendations. Over half of the adult population moves less than 2.5 hours a week.

But regular exercise not only protects against obesity and the development of type 2 diabetes, it also lowers mortality and the risk of cardiovascular diseases.

A large number of Germans are too fat

According to the experts, every second woman and two out of three men in Germany are overweight, a quarter of the population is severely overweight (obesity).

The risk of developing type 2 diabetes is particularly high in this group. There is also an increased risk of health consequences such as high blood pressure and heart and vascular diseases.

"If less energy is used than is supplied to the body, the body weight increases," explains Professor Dr. med. Dr. Sports science Christine Graf from the Institute for Movement and Neuroscience at the German Sport University Cologne.

In order to consume more energy and to keep or reduce his weight, the expert recommends sufficient physical activity - both in everyday life and in leisure time.

“If you want to do something preventive for your health, you should take 10,000 steps a day. That corresponds to about 100 minutes of brisk walking per day, ”says Graf.

"In addition, around 150 minutes (2.5 hours) of exercise per week - i.e. moderate physical activity in the form of, for example, cycling or swimming - are necessary to reduce the risk of cardiovascular diseases."

Exercise regularly and eat healthy

According to the DDG, these recommendations also apply to people with diabetes. Regular physical activity helps to improve blood sugar, blood pressure and lipid levels in patients with type 2 diabetes.

"The better the diabetes is set, the higher the quality of life and expectation of the patient," emphasizes Graf. "People with prediabetes halve the risk of actually falling ill if they exercise regularly and eat a healthy and balanced diet."

This effect is independent of the weight, but rather depends on the increase in physical fitness. "Physical fitness is one of the most important parameters for maintaining health, a lower rate of illness and mortality," says Graf.

Newcomers and returners in particular achieve a high increase in performance at the beginning of the training, from which their health benefits enormously.

Be moderately active for at least five hours a week

How much sport the individual should do depends, among other things, on the intensity of the activity.

"Anyone who does moderate physical activities such as cycling, where you sweat easily and get a little out of breath, should plan at least 2.5 hours of exercise per week," says Graf.

The expert recommends training sessions of 30 minutes on at least five days a week.

"Sports in higher intensities such as tennis or endurance running in turn require smaller volumes of 75 minutes per week, that is, training sessions of half an hour on at least three days a week."

To actually lose weight, you should aim for 13,000 steps a day and be moderately active for at least five hours a week.

“However, many people do not have enough time to exercise during the week. Therefore, it would be a first measure to actively organize the way to and from work, ”says Professor Dr. Martin Wabitsch from the German Obesity Society (DAG).

Little sport is better than none

In addition, little sport is better than no sport at all. "If you catch up on the weekend what you missed in the five days before, you can't improve your performance in the long term, but you are effectively doing something for your health," says the head of the Pediatric Endocrinology and Diabetology section at Ulm University Hospital.

According to a study by Loughborough University in Great Britain, in which data from around 64,000 adults were analyzed, the so-called “weekend warriors” reduce their overall mortality risk by 30 percent compared to people who do without sport altogether.

The risk of cardiovascular disease is also 40 percent lower than in people who do not exercise. This makes the sports program at the weekend comparatively effective, but also harbors dangers.

“Since the training is very intensive, the risk of injury and overload is greater,” warns Graf. "We therefore recommend this approach to more trained and younger people - at least a corresponding preventive medical check-up should be carried out." (Ad)

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