More Americans have type 2 diabetes
than ever before. And never have so many been at risk
fordeveloping
this potentially debilitating and sometimes fatal
disease. But did you know that most cases
of type 2
diabetes-up to 80 percent-are preventable with increased
physical activity, along with a
healthy diet
and lifestyle? That's right. With proper diet and
exercise, type 2 diabetes can often be
avoided. At
a minimum, proper diet and exercise can help control
type 2 diabetes and sometimes
delay
onset.
What
is type 2
diabetes?
Type 2
diabetes results when the body no longer processes sugar
properly. Sugar and other
carbohydrates
in the diet are used by the body's cells for energy. The
hormone insulin takes sugar
from the
blood into the body's cells. Without insulin, the body
can't use the sugar. In people with type
2 diabetes,
their bodies don't properly respond to insulin, so their
cells don't get enough sugar-or
glucose.
Instead, glucose builds up in their blood. Over time,
high blood glucose seriously damages
the eyes,
kidneys, nerves and
heart.
How
can exercise
help?
Exercise
helps the body use glucose for energy, keeping blood
sugar at healthy levels. Exercise also
helps people
maintain their weight so they don't become obese, which
puts them at risk for
developing
type 2
diabetes.
But
I've never really exercised. How do I get
started?
Start off
slowly. Begin with a few minutes each day and gradually
increase the intensity and duration as
you become
more fit. It's okay to start at 5 to 10 minutes a day.
Add a little more time each week,
aiming for
150 to 200 minutes every
week.
Regular exercise is the best preventive
medicine against Type 2
Diabetes
How
can I make sure I stay
active?
Once
exercise becomes habit, you'll kick yourself for not
having started sooner. But you'll need to
stick with
it long enough for it to become habit. The International
Health, Racquet & Sportsclub
Association
(IHRSA) offers these tips:
- Keep it interesting. Choose several activities you
like. Health clubs offer a variety of exercise options
in a
single
location.
Make sure
it's convenient. Pick a time and place that works for
you. If you're going to work out at a
health
club, pick one close to work or
home.
Exercise with a buddy.
Friends and family offer motivation and social
interaction.
Set realistic goals. Don't
push yourself beyond what's reasonable for your life.
Keep track of your physical
activity. You'll see your progress.
Reward yourself. When you reach your activity
goals,
celebrate.
Remember:
Exercising for prevention is one of the best ways to
stay healthy. If you already have type
2 diabetes,
talk with your doctor before beginning any exercise
program to determine what physical
activity is
best for you. Exercising for prevention is one of
the best ways to stay
healthy.