Cardiorespiratory fitness lowers the risk of type 2 diabetes among women—even among overweight and obese women, according to new research from the University of South Carolina. Unfortunately, fitness doesn't lower risk enough to offset the doubled or quadrupled likelihood of adult onset diabetes caused by being overweight or obese in itself.

The study involved 6,249 women, followed over 17 years. Fitness tests were conducted using a treadmill.

The takeaway message? It's never too late to start exercising, no matter what your weight or fitness level. But exercise isn't enough. A nutritious yet calorie-reduced meal plan may be required to stave off excess pounds, also linked to cancer and heart disease.

If you haven’t checked out our walking plan and 20-minute toning workout, do so today! And be sure to share your biggest obstacles when it comes to getting fit—plus, your biggest successes.