HIIT and miss -- your chance to dodge full-blown Type 2 diabetes
Almost 100 million Americans have prediabetes. If most of them convert to full-blown Type 2 diabetes, that's an individual and public health crisis of unimaginable proportions. But many folks can make a U-turn, increase their insulin sensitivity and slash their risk for Type 2 diabetes.
A new study in the European Journal of Endocrinology looked at 70 folks around age 60 with obesity and prediabetes to test the benefits of doing a HIIT (high-intensity interval training) routine of three 20-minute sprints on a bicycle weekly; doing the HIIT routine plus walking 10,000 steps a day; or just walking that distance daily. The test lasted 12 weeks.
Turns out that compared to the sedentary folks, the HIIT-only group saw their peripheral insulin sensitivity increase by 18%, but their whole-body insulin sensitivity didn't make an impressive improvement. In contrast, HIIT plus walking upped peripheral insulin sensitivity by just under 16% and boosted whole-body insulin sensitivity by 28%. And, you'll be glad to hear, that whole-body insulin sensitivity went up 42% in folks walking 10,000 steps daily (but that didn't do much for peripheral insulin sensitivity).
So, the bottom line is: "Mix it up." HIIT it with your best shot some days, walk 10,000 steps on others, and combine the two when you can. Dodging Type 2 diabetes can spare you from premature aging and a roster of chronic diseases. And with the support you get by signing up for the free newsletter at LongevityPlaybook.com, it can be easier to accomplish than you might imagine.
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.longevityplaybook.com. Email your health and wellness questions to Dr. Mike at questions@longevityplaybook.com.
(c)2023 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2025 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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