WHO advises regular activity to cut type 2 diabetes risk

Regular physical activity improves the way muscles take up glucose and respond to insulin, helping to lower the risk of type 2 diabetes. The World Health Organization recommends adults accumulate 150–300 minutes of moderate‑intensity aerobic exercise or 75–150 minutes of vigorous activity each week, plus muscle‑strengthening sessions on at least two days.

For people moving from a sedentary lifestyle, experts suggest starting with short walks of 10–15 minutes and gradually increasing duration. Sudden, intense workouts can cause muscle soreness or injury, so a steady, consistent routine that includes standing, stair‑climbing, and other simple movements is advised.