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Exercises That Lower the Risk of Heart Disease and Diabetes

Exercises That Lower the Risk of Heart Disease and Diabetes

Nearly one-third of the population today either suffers from diabetes or is prone to heart diseases. These are lifestyle diseases that can be easily avoided with a little change in our daily routine. Doctors indeed tell us to go on regular walks to keep our sugar level in check when we have diabetes, or we are asked to spend at least 10 minutes on the treadmill when we have heart diseases, but did you know that a 12-minute exercise schedule can save us from getting these diseases? In this article, we will tell you about exercises that can lower the risk of heart diseases and diabetes.

How can exercises lower the risk of diseases?

“Prevention is better than cure” – this saying cannot be any more relatable in this regard. Before we get into the exercises that can lower the risk of heart diseases and diabetes, you need to know how exercise prevents you from getting lifestyle diseases like heart diseases and diabetes. Today, we are living in a digital world where most of our work is done through machines. This has drastically reduced our physical activities. Even though apparently there is no need to run after a thing to get it done physically, the need to be physically active is essential for a healthy human body. Here are a few ways in which daily workouts can keep us physically active and healthy.   

Cardiovascular exercises improve blood circulation

If you have been thinking of which kind of exercise is best for preventing heart diseases, you can try practicing cardio for 10 minutes a day.  This improves blood circulation that in turn prevents blood clots in the arteries.

Lowers the heart rate

Exercises tone every single muscle in the body, including the heart. A well-toned heart beats at a lesser speed because fewer beats are needed to pump blood into your body. The rate of heartbeat decreases, which in turn can lower the risk of heart diseases and diabetes. This also prevents high blood pressure in people.

Exercises help you control diabetes by keeping a check on your weight

Research has proved that obesity leads to heart diseases and diabetes. Regular exercises help reduce belly fatkeeping a check on our body weights, which reduces the risk of diabetes. You should also know that diabetes is a genetic disease carried forward to the next generation through the bloodline. If you have a family history of heart attacks or diabetes, you should be doubly careful. Make sure you work out regularly to lower the risk of heart diseases and diabetes.

We are all so busy in our lives that we hardly find time to work out, which is why we are prone to all these diseases. However, it is not that difficult to take out 12 minutes in a day to workout. We have mentioned ways in which just by spending 10 to 12 minutes on workouts, you can lower the risk of heart diseases and diabetes. Yes, you don’t need to spend hours in a gym working out to stay fit. Just follow this 12-minute workout plan to avoid getting prone to lifestyle diseases.

12-minute workout plan to avoid lifestyle diseases

You must be wondering how you can compile multiple sets of workouts in a 12-minute workout plan. Well, it is not required. There is no need to do multiple exercises. You can choose between one of these exercises mentioned below and workout for 12 minutes a day to keep diseases at arm’s length.



Running is one of the oldest high-intensity workouts that improves blood circulation by changing biomarkers in the blood. The best part about running is, you do not have to run miles for hours in a day. Just a few minutes of running every day will help you remain fit and lower the risk of heart diseases and diabetes. Make up your mind to go out for a run every day for 12 minutes. If you have a gym nearby and the roads around your house are not suitable for running, you may choose to get on a treadmill for a 12 minute run instead of running on the streets to avoid injuries while running on the streets.



Another cool exercise that keeps your lungs and heart-healthy and lowers the risk of heart diseases and diabetes is cycling. It is one of the easiest exercises and age-old practices. However, since our roads are filled with four-wheelers more than two-wheelers today, we hardly have apace on the roads to cycle. Nationwide administrators who are constantly monitoring the mass health in a country have understood the need to cycle to remain healthy and have developed separate lanes dedicated to cycling. They have also started offering people cycles on rent at highly affordable rates. So that people go out cycling. Even the gyms have started keeping static cycles so that people coming to the gym can get the hang of cycling and tone their muscles without going anywhere.


Zumba Dance Workout

Dance is another great hobby that helps lower the risk of heart diseases and diabetes, So if you are a dance enthusiast, make sure you spend at least 12 minutes in a day dancing. Be it some traditional, folk, western, or Zumba.   

Brisk Walking

Brisk Walking

Many of us have trouble going out for a run either due to a physical ailment or because we are generally reserved and feel awkward running on the streets alone. For such people, brisk walking is a suitable option. Brisk walking is nothing but fast walking, where the pace of walking is faster than usual.

High-Intensity Interval Training

High-Intensity Interval Training or HIIT Workout

For some people, there is no better alternative than hitting a gym. They are so used to the gym than working out in the open might cause them discomfort. Such people can hit for a high-intensity interval training session. Here the person is made to go through a full-body workout plan with lesser intervals.

Final Takeaway

If you really wish to lead a healthy life without getting affected by these diseases, you should make sure you spend at least 12 minutes in a day exercising. If you are a physical person who loves to go to the gym, you can try going to the gym and get high-intensity interval training from your trainer; otherwise, you can also spend 12 minutes in a day doing cycling, brisk walking, dancing, or running. Any of these exercises will help you lower the risk of heart diseases and diabetes.