I know I talk a lot about exercise and how you need to make it part of your day, every day.
As I’ve said before, exercise is the best health insurance policy there is. It plays a critical role in helping you avoid a laundry list of chronic diseases.
But you don’t need to lift hundreds of pounds of weights at the gym…or spend hours on the tennis court…or take a 10-mile hike to reap the benefits of exercise. In fact, according to a new study, there’s something much, much simpler you can do decrease your odds of developing type 2 diabetes.
And when I say decrease your odds I’m not talking just a small amount…
This new research revealed that you can slash your risk of diabetes by a whopping 22% — just by getting up off the couch.
I’m not kidding, it really is that simple. Just the action of straightening your knees and getting up out of your chair can have a huge impact. And not just on your risk of type 2 diabetes, but on your overall health.
I’ve talked about “sitting disease” before. And how staying seated for long stretches — in front of the TV, at your computer, or in your car — can lead to cancer, heart disease, depression, a shrinking brain, and even an early death. And now we can add type 2 diabetes to the list.
Let’s take a look at the details of this study a little closer…
Researchers from Maastricht University in the Netherlands, monitored the sedentary behavior of nearly 2,500 people who had an average age of 60 — 52% of whom were men. The participants wore an activity monitor 24 hours a day for 8 days straight. The monitor measured how much time they spent sitting and reclining, the length of time they sat without breaks, and how many times they got up from sitting.
These participants also took an oral glucose tolerance test to see if their blood glucose was normal, impaired — meaning they had metabolic syndrome (which is just a step away from diabetes), or if they had type 2 diabetes.
Results showed that 55.9% of participants had normal glucose metabolism, 15.5% had glucose metabolism that was impaired, and 28.6% already had type 2 diabetes.
Overall, the researchers determined that each extra hour a participant spent sitting each day was associated with a 22% increased risk for type 2 diabetes, and a 39% increased risk of metabolic syndrome. And the people who already had type 2 diabetes logged in roughly 30 more minutes of sedentary time per day than those in the normal or impaired groups.
Even though this study only lasted a little over a week, its results are still a big wake-up call. Staying seated — even just for an hour straight — can lead directly to type 2 diabetes. And on the flipside of that equation, getting up out of your seat can keep you from getting it in the first place.
So I encourage you to be more aware of how much time you spend sitting. Make a conscious effort to take breaks. When you’re at work, get up from your chair every hour — even if it is only to look out the window. (Set a timer if you have to.) Stand up and walk around when you’re talking on the phone. At home, get up during commercials when you’re watching TV.
It’s something so simple — but it could make all the difference.
Of course, while getting up out of your seat is obviously a great — and easy — first step in preventing type 2 diabetes, there’s much more you can do. In fact, with my complete Metabolic Repair Protocol, you can completely prevent — and even reverse — metabolic syndrome and type 2 diabetes.
This protocol includes the detailed advice I give my own patients to help them overcome this dangerous condition. And now, I’ve found a way to make this effective, science-backed technique available to everyone, without having to travel to my office here in Manhattan. In fact, you can get started on my Metabolic Repair Protocol today, right from the comfort of your own home.