Diabetes and Co Regular exercise lowers disease and mortality risk

Physical Inactivity: Physical activity reduces disease and mortality risk

The majority of Germans are moaning. According to experts, more than half of the people in this country hardly or not enough move. Regular physical activity can help to reduce the risk of morbidity and mortality.

Physical inactivity is widespread worldwide

Only recently, a study by the World Health Organization (WHO) was published, which has shown the dramatic extent of global unsportsmanship: almost one in three is therefore not enough. In this country, too, lack of exercise is widespread. And that although regular physical activity can help reduce the risk of morbidity and mortality from diabetes and cardiovascular disease.

Regular physical activity can help reduce the risk of morbidity and mortality from diabetes and cardiovascular disease. (Image: Kzenon / fotolia.com)

More than half of Germans do not move enough

The WHO recommends performing at least 2.5 hours of moderately strenuous endurance activity per week, as well as muscle-strengthening activities per week for at least two days per week, reports the German Diabetes Association (DDG).

According to data from the Robert Koch Institute (RKI), however, only about one fifth of women (20.5 percent) and one quarter of men (24.7 percent) in Germany achieve both recommendations. Over half of the adult population moves less than 2.5 hours a week.

However, regular exercise not only protects against obesity and the onset of type 2 diabetes, but also lowers mortality and risk for cardiovascular disease.

Large part of the Germans are too fat

According to the experts, every second woman and two out of three men in Germany are affected by obesity, a quarter of the population has a strong overweight (obesity).

The risk of developing type 2 diabetes is particularly high in this group. There is also an increased risk of health consequences such as hypertension and cardiovascular diseases.

"If less energy is used than is supplied to the body, then the body weight increases," explains Professor. med. Dr. Sport Science Christine Graf from the Institute for Movement and Neuroscience at the German Sport University Cologne.

In order to use more energy and to maintain or reduce his weight, the expert recommends sufficient physical activity - both in everyday life and in free time.

"If you want to do something preventive for your health, you should do 10 000 steps a day. This corresponds to about 100 minutes of brisk walking per day, "says Graf.

"In addition, about 150 minutes (2.5 hours) of exercise per week - moderate physical activity such as cycling or swimming - is necessary to reduce the risk of cardiovascular disease."

Exercise regularly and eat healthily

According to the DDG, these recommendations also apply to people with diabetes. Regular physical activity helps improve blood sugar, blood pressure and blood lipid levels in patients with type 2 diabetes.

"The better the diabetes is set, the higher the quality of life and expectation of the patient," Graf emphasizes. "In people with prediabetes, the risk of actually contracting in half is halved if they exercise regularly and eat a healthy and balanced diet."

This effect is independent of weight, but rather depends on the increase in physical fitness. "Physical fitness is one of the most important parameters for keeping healthy, a lower morbidity and mortality rate," says Graf.

Especially newcomers and returnees achieve a high performance increase at the beginning of the training, from which their health benefits enormously.

Moderately active for at least five hours per week

How much sport the individual should do depends, among other things, on the intensity of the activity.

"Anyone who exercises moderate physical activities, such as cycling, where they sweat easily and get a bit out of breath, should schedule at least 2.5 hours of exercise per week," says Graf.

The expert recommends 30-minute workouts on at least five days a week.

"Sports at higher intensities like tennis or endurance, in turn, require lesser amounts of 75 minutes per week, so half-hour workouts on at least three days a week."

To actually lose weight, you should aim at 13,000 steps a day and be moderately active for at least five hours a week.

"However, many people do not have enough time during the week for exercise. Therefore, it would be a first step to make the way to work and back active, "says Professor. med. Martin Wabitsch of the German Obesity Society (DAG).

Little sport is better than none

Also, little sport is better than no sport. "Those who catch up on the weekend, which was missed in the five days before, can not increase their performance in the long term, but still does something effectively for their health," says the head of the Department of Pediatric Endocrinology and Diabetology at the University Hospital Ulm.

According to a study by Loughborough University in the United Kingdom, which analyzed data from around 64,000 adults, Weekend Warriors reduce their overall risk of death by 30 percent, compared to people who completely abstain from exercise.

Also, the risk of cardiovascular disease is 40 percent lower than in people who are not physically active. Thus, the sports program on the weekend is relatively effective, but also carries risks.

"Because it's a very intense workout, the risk of injury and overuse is greater," warns Graf. "We therefore recommend this approach to more experienced and younger people - at least a corresponding check-up should be done." (Ad)