Just eight minutes of daily exercise reduce the risk of diabetes and heart disease

Just a few minutes of exercise a day reduce the risk of heart disease and diabetes

Those who move little have a higher risk of getting fat - this can be dangerous. Being overweight poses a significant health risk. But even a minimum of physical activity can alleviate the worst effects of obesity and even prevent it in the best case scenario. Experts say that just walking a few minutes a day significantly reduces the risk of heart disease and diabetes.

Significant health risk

Numerous studies in recent years have scientifically confirmed that severe obesity poses a significant health risk. For example, increased body weight goes hand in hand with an increased risk of diabetes, cardiovascular diseases such as heart attack, high blood pressure or coronary heart disease and many other health problems. Lack of exercise is often a cause of obesity. Doctors are now reporting that even a minimum amount of physical activity can mitigate and even prevent the worst effects of obesity.

Healthy by walking

Numerous scientific studies have shown that regular sport can help against diabetes and cardiovascular diseases.

Even moderate regular exercise can help.

"We know from numerous studies that even a minimum level of physical activity can mitigate and even prevent the worst effects of obesity in the best case", reported Prof. Dr. Martin Halle (Munich) at the 84th Annual Meeting of the German Cardiac Society (DGK) in Mannheim.

"Anyone who walks quickly for seven to eight minutes a day already reduces their risk of cardiovascular diseases and diabetes by 20 percent," the expert said.

Go quickly and daily

However, this minimal program should be carried out really quickly - with a significant additional burden on the heart - because this is the only way to activate the release of risk-minimizing hormones in the muscles.

On the other hand, this program should actually be completed on a daily basis. Anyone who can do this can expect a significantly improved muscle metabolism, increased elasticity of the vessels and increased diastolic heart function after just six to eight weeks.

"Overall, the effects are comparable to those that can be achieved with a weight loss of 20 kilos that has been continuously distributed over two years," said Prof. Halle.

Advice and rules for a healthy lifestyle

"In general, I am convinced that most of the advice and rules for a healthy lifestyle ignore the realities of life of our patients," said the doctor.

"The effect is well known: because jogging 30 minutes three times a week is not practicable for most people, most ultimately leave it alone," said Prof. Halle.

In most fitness programs and prevention instructions, exercise units have to last at least 30 minutes as an iron rule.

Prof. Halle: “But it is high time to clear up this common mistake. We are currently working on two large studies that will show, among other things, that significant improvements in heart and vascular health can be achieved with much shorter units. ”

Obesity damages the vessels

The fact that obesity can be life-threatening is due to the energy cycle and the interplay of muscles, liver and fat cells in our body.

The basic principle is as banal as it is known: if we supply the body with more energy than we consume, the excess calories in the fatty tissue and excess sugar and fats in the liver accumulate.

This is already associated with a certain risk: Too much body weight puts a strain on the joints as well as the cardiovascular system and the overworked liver will then most likely promote diabetes.

In addition, another key factor for our health is attacked: the vessels are responsible for the good or bad supply of all functions and organs in the body.

If the adipose tissue is overused, there are inflammatory substances that lead to vascular changes and further increase the risk of cardiovascular diseases.

The consequences range from reduced resilience to erectile dysfunctions to stiffening of the heart muscle, which in the worst case can lead to heart failure (heart failure).

"The strain on the muscles not only helps burn excess calories more easily, it also triggers a number of hormonal processes in the muscles that counteract the production of harmful inflammatory factors in adipose tissue," says Prof. Halle. (ad)

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Video: Total Body Exercise for Diabetes: Level 2 GLUCOSEZONE (January 2022).