Research shows that diabetes is on the increase in the UK, with an estimate of 5.8 million people living with the condition. Out of these, it’s estimated 1.3 million people are living with diabetes who are yet to be diagnosed. According to Diabetes UK, around 90% of diagnoses are found to be type 2 diabetes.
Blood glucose and type 2 diabetes
Type 2 diabetes is a common condition that causes the level of sugar (glucose) in the blood to become too high. Glucose is a key energy for the body, that is delivered to your cells through your blood. Insulin, also carried in the blood, is the hormone responsible for allowing glucose to enter your cells, which then fuels your body.
Certain lifestyles factors, such as being inactive or overweight, can result in the body becoming resistant to insulin. This means insulin can no longer work properly, which leads to a build-up of glucose levels in the blood.
Physical activity and type 2 diabetes
Our bodies are biologically wired to move, and our default physiological state is to keep active on a regular basis. However, many of us lead sedentary lifestyles, with research showing that around 1 in 3 men and 1 in 2 women are not active enough in order to maintain good health.
Regular physical activity is a cornerstone in lowering your risk of type 2 diabetes, it can also help you to manage the condition if you already have it.
Regular physical activity helps to lower your risk of type 2 diabetes in three ways:
- Muscles are the most metabolically active tissues in your body, which means they need glucose, and lots of it! So the more muscle mass you have in your body (and the more you use it) the more glucose it will draw out of your blood, helping to keep your blood glucose levels in check.
- Regular activity increases the sensitivity of muscle cells to insulin – the hormone that transfers glucose from your blood into your body’s tissues. The increase of sensitivity supports the transfer of glucose to happen, which again helps to maintain a healthy glucose level in your blood.
- Physical activity plays a key role in achieving and maintaining a healthy weight and a healthy blood pressure level, both of which are key risk factors for type 2 diabetes.
Your prevention plan
Minimising your risk of developing type 2 diabetes isn’t just about staying active, it’s also about your lifestyle. Here are five key areas to support your overall health and lower your risk of type 2 diabetes:
- Keep physically active – A brisk 20 minute walk a day is all it takes and anything more is a bonus.
- Maintain a healthy weight – Keep your BMI under 25.0 (or 23.0 if you’re of South Asian or Chinese descent) and your waist girth less than half your height.
- Follow a healthy diet – High in wholegrains, fruits and vegetables and low in sugars and unhealthy fats.
- Keep your alcohol intake in check – Within 14 units per week, spread evenly across the week.
- Avoid smoking – If you smoke then stopping should be one of your top health priorities. If you don’t smoke, try to minimise your exposure to second-hand smoke.
Further support
NHS Health Check – If you’re aged 40 to 74 check with your GP if you’re eligible for an NHS Health Check. This is a free health screen focusing on diabetes, heart disease, stroke and dementia.
Diabetes UK – Further information and advice on diabetes.
NHS – Support for type 2 diabetes.
Ref: WPW0239 this information was updated February 2025.
