26/10/2025
Walking daily or dancing can slash your risk of type 2 diabetes by 74%, new study finds
If you needed a reason to get off the couch, here’s a powerful one: a new study shows that simply adding more walking or dancing to your day could cut your chances of developing type 2 diabetes by a whopping 74%. Researchers looked at how different levels of moderate-to-vigorous physical activity, like brisk walking or dancing, affect diabetes risk—even in people genetically prone to the disease. Published in the British Journal of Sports Medicine, the study followed people over time and grouped them by how many minutes of this kind of activity they did daily.
The results were striking. Those who did more than 68 minutes a day had the lowest risk, with a hazard ratio of just 0.26 compared to the least active group. In simpler terms, this means they were 74% less likely to get type 2 diabetes. Even folks who managed around 26 to 68 minutes daily saw a big drop in risk. What’s more, the benefits held up regardless of family history, offering real hope to people who feel doomed by genetics.
Experts point out that walking is an easy, low-impact way to protect your health, while dancing not only gets your heart pumping but also lifts your spirits and works different muscle groups. Both activities help manage weight, improve how your body uses insulin, and keep your metabolism in good shape—key defenses against diabetes. So instead of dreading huge lifestyle overhauls, think small: a daily walk or dance session might be just what you need to keep diabetes at bay. This study was led by researchers from Sydney University.
