World Diabetes Day 2025: Doctor with 40 years of experience explains how 30 minutes of exercise can help fight diabetes

By Admin

14 Nov, 2025

As World Diabetes Day 2025 approaches, the global conversation around diabetes continues to grow. With millions affected worldwide, understanding how simple lifestyle changes can prevent and manage this condition is more important than ever. When many people hear the word diabetes, they immediately think of strict diets or impossible lifestyle rules. But the truth is far more practical   and hopeful.

Diabetes is not just about high blood sugar; it is deeply connected to our daily habits. Long hours in front of screens, irregular meals, and minimal physical activity contribute significantly to the rise of this condition. For many, the warning signs go unnoticed until they suddenly encounter unexpected sugar spikes. As experts often say, diabetes doesn’t arrive overnight  it slowly builds up from years of neglect.

But here’s the good news.

According to Dr. NK Soni, Internal Medicine, Yatharth Super Speciality Hospital, Greater Noida, who has over 40 years of experience, managing diabetes doesn’t have to feel overwhelming.
“Just 30 minutes of daily physical activity can help manage your blood sugar levels and improve your overall health. You don’t need expensive equipment or perfect workout plans  simply add enjoyable movement to your routine,” he tells Health Shots.

Does a 30-Minute Workout Really Work?

Absolutely   and it’s easier than you think. You don’t need to run marathons or join an intensive gym program.
As Dr. Soni explains, “It’s as easy as walking to the nearest shop instead of ordering online or taking the stairs instead of the elevator.”

Movement can be simple and fun:

• Walk while taking calls
  
  

• Dance while cleaning
  
  

• Take the kids out to play
  
  

• Stretch between work breaks
  
  

Many people say they don’t have time to exercise, yet spend an hour scrolling through their phones. By replacing just 30 minutes of screen time with brisk walking or light activity, you can significantly improve your health   without feeling burdened.

How to Break the Cycle of Inactivity

Staying active isn’t about intensity it’s about consistency.
Dr. Soni shares one of his most valuable tips: “Avoid sitting right after dinner. Instead, take a light walk or pace around while talking on the phone. It helps your body utilise the sugar you just consumed.”

Don’t Forget Hydration

Water plays a powerful role in managing diabetes. Staying hydrated helps:

• Flush out toxins
  
  

• Support digestion
  
  

• Maintain stable blood sugar levels
  
  

Sleep Matters

Quality sleep is often overlooked.
When you sleep well, your body balances hunger hormones, reduces stress, and processes glucose more effectively. Sleeping for only 4 hours a night disrupts these functions and can worsen diabetes over time.

The Important Role of Diet in Managing Diabetes

Diet remains one of the strongest pillars of diabetes control. Here are three practical tips to follow:

1. Focus on Portions, Not Just Food Types

Balanced meals with smaller portions work best. Choose:

• High-protein foods
  
  

• Fibre-rich vegetables
  
  

• Low-carbohydrate options
  
  

Portion control prevents sudden sugar spikes and supports long-term health.

2. Timing is Everything

Time-Related Eating (TER) can make a significant difference.
Dr. Soni recommends: “Try to eat within an 11-hour window, like 8 AM to 7 PM.”

Early, lighter dinners help your body digest food more efficiently and keep sugar levels steady.

3. Listen to Your Body

Diabetes is not a punishment. It’s your body’s signal to slow down and make healthier choices. Paying attention now can prevent complications later.

Movement Is Therapy, Not Pressure

Exercise doesn’t need to be perfect. Just putting on your shoes   or even walking barefoot at home   is enough to begin your journey.

Dr. Soni adds,
“I’ve seen countless patients reverse early-stage diabetes through consistent, gentle movement. No radical diets or fancy supplements are required   just a commitment to staying active.”

Simple habits today can change your health tomorrow.

Final Thoughts

On World Diabetes Day 2025, let’s commit to better health   not through drastic changes, but through small, powerful steps.
Just 30 minutes of movement, mindful eating, proper hydration, and quality sleep can transform your health journey.