Scientists Reveal How Just a Few Minutes of Daily Movement May Benefit Blood Sugar Health - Video

Just a few minutes of intense physical activity during the day may be associated with a significantly lower risk of developing type 2 diabetes, according to a new study. Researchers found that even people without a regular exercise routine could benefit from short bursts of movement incorporated into everyday activities.

Published in the journal Diabetes Care, the study examined whether brief periods of moderate-to-vigorous physical activity were associated with a reduced risk of type 2 diabetes.

Researchers analysed health and activity data from 22,706 adults in the United Kingdom who did not regularly participate in structured exercise.

During nearly eight years of follow-up, 665 participants developed type 2 diabetes.

The researchers examined two forms of everyday movement: vigorous intermittent lifestyle physical activity (VILPA), involving bursts lasting one minute or less, and moderate-to-vigorous intermittent activity lasting up to three minutes per episode.

The findings revealed that approximately 3.9 minutes of vigorous activity daily was associated with a 36% lower risk of developing type 2 diabetes.

Importantly, participants accumulating around 25 minutes of moderate-to-vigorous intermittent activity daily showed a 46% lower risk compared with those with lower activity levels.

Examples of these activities include climbing stairs, brisk walking, carrying shopping bags, walking uphill and performing physically demanding household chores.

Researchers suggested that short bursts of activity may improve blood sugar regulation by encouraging muscles to absorb glucose from the bloodstream for energy.

Regular movement may also improve insulin sensitivity, helping the body use glucose more efficiently and potentially reducing metabolic risks.

However, the researchers emphasised that the observational findings do not establish a direct cause-and-effect relationship between brief activity bursts and diabetes prevention.

The study suggests that incorporating even small amounts of vigorous movement into daily life may support metabolic health, particularly among adults who struggle to maintain regular exercise routines.

REFERENCE: Kar Hau Chong, et al.; Dose–Response Associations of Intermittent Lifestyle Physical Activity Micropatterns and Incident Type 2 Diabetes. Diabetes Care 20 May 2026; 49 (6): 1086–1094. https://doi.org/10.2337/dc25-3018