We often hear that diabetes complications “come with time,” almost as if they were inevitable.But a recent study published in the Journal of Sport and Health Science sends us a very clear message: physical inactivity has a real and measurable weight in many of these complications, especially in type 2 diabetes.
The research, led by the Federal University of Rio Grande do Sul and with the participation of the University of Southern California, analyzed data from almost 2.4 million people from 27 international studies.They defined physical inactivity as not achieving at least 150 minutes of moderate or vigorous exercise per week, something that we often think is “a lot,” but which is actually equivalent, for example, to walking briskly for half an hour five days a week.
The results are impressive.Up to 10% of strokes in people with type 2 diabetes could be attributed to a sedentary lifestyle.Also almost 10% of cases of diabetic retinopathy, more than 7% of heart failure and around 7% of heart diseases.We are not talking about a small influence, but a significant impact on long-term health.
Most interestingly, researchers question the idea that complications are an inevitable consequence of the disease.They propose that an important part could be prevented with achievable increases in physical activity.It's not about becoming an athlete, but about incorporating real, consistent movement into your weekly routine.
They also detected that women and people with a lower educational level had higher levels of complications associated with lack of exercise, which reminds us that the social context matters and that we do not all start from the same point.Having time, resources or safe environments to walk is not the same as not having them.
For those of us living with diabetes, this study has a powerful and hopeful message.Beyond medication, insulin or pills, movement is a therapeutic tool.Walking, dancing, cycling, swimming, gardening or even doing vigorous housework can make a difference.And not only in the glucose at the moment, but in the risk of complications years later.
In the forum we know that it is not always easy.There are days of hypoglycemia, of fatigue, of work, of family responsibilities.But perhaps this study encourages us to rethink exercise not as an “extra”, but as part of the treatment.
Do you reach those 150 minutes per week?What works best for you: walking, gym, guided classes, exercising at home?Sharing real experiences can help those who feel like they don't know where to start.Because if this study shows anything, it is that moving is not a minor detail: it is a key piece to living better and longer with diabetes.
