Exercise and Type 2 Diabetes Risk: A Parent's Guide

Maybe a parent or sibling has type 2 diabetes. Maybe your GP mentioned your blood sugar was “on the high side”, or you have just noticed the years of sitting at a desk and finishing the kids’ leftovers catching up with you. Whatever brought you here, understanding the link between exercise and type 2 diabetes risk is a good place to start, because it is one of the things you can actually do something about.

Please read this first: I am a personal trainer, not a doctor, and this is general information. If you have diabetes, prediabetes or any other health condition, or you think you might be at higher risk, speak to your GP before starting a new exercise programme. Never stop or change prescribed medicine without talking to your GP. Exercise supports your health; it is not a cure or a replacement for medical care.

Who is more at risk of type 2 diabetes?

The NHS page on type 2 diabetes symptoms and diagnosis says you are more at risk if, for example:

• you are white and over 40 years old, or over 25 if you are from a South Asian, Chinese, Black African or Black Caribbean background
• a parent, brother or sister has it
• you are overweight and not very physically active
• you have a condition that increases your risk, such as high blood pressure

The NHS also points out that not everyone with type 2 diabetes has symptoms, so it is important to get checked. It advises seeing a GP if you think you might have type 2 diabetes or you are at higher risk.

Check your risk for free

Two simple next steps:

1. Use the Diabetes UK Know Your Risk tool. The NHS recommends Diabetes UK’s free Know Your Risk tool to help you find out your risk and get advice on next steps. It only takes a few minutes.
2. Ask about an NHS Health Check. The free NHS Health Check is for adults in England aged 40 to 74 without certain existing conditions. It looks at your risk of heart disease, stroke, type 2 diabetes and kidney disease. If you have not been invited and think you are eligible, contact your GP practice.

What the evidence says about exercise and type 2 diabetes risk

The NHS page on the health benefits of exercise says people who do regular physical activity have a lower risk of a number of conditions, including type 2 diabetes. On its type 2 diabetes overview, the NHS also says it may be possible to prevent type 2 diabetes by losing weight and improving your diet. And Diabetes UK says it is sometimes possible to prevent or delay type 2 diabetes, even if it runs in your family.

Note the careful wording: lower risk, not zero risk. Exercise is not a guarantee, and some risk factors, like age, ethnicity and family history, are out of your control. But being active, eating well and managing your weight are things you can work on.

How much exercise to aim for

The NHS physical activity guidelines for adults recommend:

• at least 150 minutes of moderate activity or 75 minutes of vigorous activity a week
• strengthening activities that work all the major muscle groups on at least 2 days a week
• spreading activity over 4 to 5 days a week, or every day
• reducing time spent sitting and breaking up long periods of not moving

A realistic week for a busy parent

Once your GP is happy for you to be more active, this is the kind of week I would suggest as a starting point:

1. Brisk walking most days. 20 to 30 minutes, split across the school run, lunch and the evening if needed. Fast enough that you can talk but not sing.
2. Two strength sessions. Squats, lunges or step-ups, push-ups, rows and a plank. Body weight is fine to begin with.
3. Move after meals. A 10-minute walk after dinner is an easy habit to stack onto your evening.
4. Break up sitting. If you work at a desk, stand up and move every 30 to 60 minutes. My post on moving more with a desk job has ideas.

Food matters a great deal too. If you want simple, family-friendly starting points, see my post on healthy family meals on a budget, and ask your GP about any specific dietary advice for you.

Is a bootcamp class suitable for me?

If your GP is happy for you to exercise, a small-group class is a supportive way to get your two strength sessions done. At SYP Bootcamp, classes are 45 minutes, indoors in Archway, with a maximum of 10 people and options for every fitness level. If you have diabetes or take medication, tell me before your first class so I can make sure you are comfortable, and bring anything your GP has advised you to have with you. You can see this week’s class times on the booking page.

FAQs

Can exercise prevent type 2 diabetes?

The NHS says people who do regular physical activity have a lower risk of type 2 diabetes, and that it may be possible to prevent it by losing weight and improving your diet. Exercise lowers risk but cannot guarantee prevention, especially when risk factors like family history are involved.

How much exercise do I need to lower my diabetes risk?

A good target is the NHS adult guideline: at least 150 minutes of moderate activity a week, strength work on at least 2 days, and less sitting. If you are currently inactive, start smaller and build up, and check with your GP first.

How do I know if I am at risk of type 2 diabetes?

Use the free Diabetes UK Know Your Risk tool, which the NHS recommends, and speak to your GP if you think you are at higher risk. Adults aged 40 to 74 may also be eligible for a free NHS Health Check.

Start with one small step

Check your risk, speak to your GP, and then build movement into your week in a way you can keep up. When you are ready, book my £15 class and check this week’s times. Questions first? WhatsApp me on 07301 512215.

If you would like support with both training and eating habits on a structured plan, have a look at the 12-week transformation programme at SYP Fitness.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.