Today, more and more people are living with chronic diseases – especially diabetes, which affects millions worldwide, including in Latvia. Diabetes is often called a “silent epidemic” because it develops gradually but can lead to serious health complications for the heart, kidneys, eyes, and nervous system. The good news is that we can all do a lot to reduce the risk or improve our well-being if we already live with diabetes. One of the most effective “medicines” available to everyone is movement.
HEPA (Health-Enhancing Physical Activity) means any movement that helps improve health – whether it’s walking, cycling, gardening, or exercising in a gym. It’s not just a story about athletes; it’s a story about each of us – students, parents, office workers, and seniors.
Research shows that regular physical activity can reduce the risk of developing type 2 diabetes by 30–60%. Movement helps improve insulin function and lower blood sugar levels, maintain a healthy weight, reduce the risk of cardiovascular disease, and increase energy and overall well-being. Even small lifestyle changes can make a big difference – just 20–30 extra minutes of walking per day can be a vital step toward better health.
According to the World Health Organization, adults should aim for at least 150–300 minutes of moderate-intensity activity per week (such as brisk walking, Nordic walking, or cycling). In addition, 2–3 times per week of muscle-strengthening exercises are recommended, while seniors particularly benefit from balance and mobility activities. Reducing sitting time is also essential – stand up, stretch, or take short walks during the day.
For people living with diabetes, physical activity is especially important, though concerns about blood sugar fluctuations or other health risks may arise. That’s why it is advisable to consult a doctor before starting more intense exercise, begin gradually, and listen to your body. Always carry water and, if needed, a quick-acting snack. Most importantly, choose activities that bring joy rather than feel like an obligation.
This autumn, on 23 September, Latvia will join the rest of Europe in celebrating #BEACTIVEDAY 2025 – a day when sports clubs, schools, municipalities, and organizations invite everyone to take a step towards a more active and healthier life. It will be a chance to join free training sessions, explore different activities, meet like-minded people, and experience firsthand that movement truly is the best medicine.
💚 Remember – you cannot change yesterday, but you can choose to move, to get active, and to improve your health today. Join #BEACTIVEDAY and help make Latvia healthier – step by step, move by move!
Source: HEPA Guide 2025 – Non-Communicable Disease Prevention and Care. The Potential of Health-Enhancing Physical Activity. EuropeActive, 2025.
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