Answer to Question 1
In general the body of research conducted over the last two decades indicates that the immediate effects of exercise include lessening negative mood states and magnifying positive mood. For example, a study designed to test how much exercise is needed before a person feels better found improvements in mood after only 10 minutes of moderate intensity aerobic exercise. Reductions in anxiety state generally occur after a bout of moderate to intense aerobic exercise with the immediate relaxation benefits typically extending for at least several hours. Longer term exercise protocols as well as direct measures of fitness also show more sustained benefits, such as overall reduced negative affect often coupled with enhanced well-being. The effects are not sustained, however, if an exercise program is discontinued.
Answer to Question 2
Exercise is especially important as a prevention strategy for those at high risk of developing Type 2 diabetes, such as individuals with metabolic syndrome. Recently, the American College of Sports Medicine and the American Diabetes Association issued a joint position statement in which they concluded that high-quality studies establishing the importance of exercise and fitness to diabetes were lacking until recently, but it is now well established that participation in regular PA physical activity improves blood glucose control and can prevent or delay T2DM Type 2 diabetes, along with positively affecting lipids, blood pressure, cardiovascular events, mortality, and quality of life..
Based on research from the Nurses' Health Study, Hu and his colleagues estimated that 87 of new cases of Type 2 diabetes in women could be prevented through maintaining a healthy diet, normal weight, and regular exercise. For those who already have Type 2 diabetes, aerobic exercise yields benefits in controlling blood sugar, but adding resistance training alongside a weekly aerobic routine is even more effective.
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