30 Minutes of Daily Exercise Can Reduce Diabetes Risk by Up to 40%, Here’s How

Kuala Lumpur, May 29, 2026 – A major study published in The Lancet Diabetes & Endocrinology reveals that engaging in moderate physical activity for at least 30 minutes every day can lower the risk of developing type 2 diabetes by up to 40 percent.

The research, which involved more than 150,000 adults across Southeast Asia, shows that regular activities such as brisk walking, cycling, or aerobic exercises provide significant protection for metabolic health.

Dr. Ahmad Fauzi, Internal Medicine Specialist at RSCM, explained: “Regular physical activity doesn’t just burn calories — it also improves the body’s insulin sensitivity. In Malaysia and Indonesia, where carbohydrate and sugar consumption is quite high, exercise is the cheapest and most effective weapon to prevent diabetes.”

Other key benefits found in the study:

• Lowers average blood pressure by 8–10 mmHg
• Improves sleep quality by up to 35%
• Reduces the risk of depression and anxiety
• Helps control body weight without extreme dieting

Practical Tips to Get Started:

1. Begin with 15 minutes if you’re not used to exercising, then gradually increase
2. Use a step counter app (aim for at least 7,000–8,000 steps per day)
3. Combine with strength training twice a week
4. Exercise in the morning or evening for maximum benefits

Both the Malaysian and Indonesian Ministries of Health are promoting the “30 Minutes of Movement” campaign as part of their non-communicable disease (NCD) prevention programs.

Closing Message According to the WHO, physical inactivity is currently the 4th leading cause of death worldwide. Start today — set aside 30 minutes for your body. It’s the cheapest investment for a healthier and longer life.