How to prevent diabetes with exercise:
Perhaps one of the traits that most often identify people suffering from diabetes is obesity, but unlike what many may come to think, this is not only due to poor diet, but also to sedentary lifestyle. However, this does not mean that to prevent the onset of this disease you have to enroll in a gym or buy a complete set of weights to train at home. None of that, actually enough to do a little physical activity every other day.
What kind of exercises can you do? Well, the main recommendation is to choose cardiovascular training, as it is responsible for regulating many functions of the heart, lungs and metabolism, so that in addition to having a better performance at sports level, you will burn fat and get rid of those kilos Of more that can make the difference in a few years.
If you want to enroll in a gym, then the most suitable machines are treadmill, bicycles, ellipticals and climbers, but you will also find many group classes in the area of aerobics and spinning as you prefer. On the other hand, if yours definitely is not training in these sites, you can also do it on your own. It is basically about 15 or 30 minutes of physical activity such as jogging, cycling, climbing stairs,
Lose excess weight: If you’re overweight, losing 7 percent of your body weight can help in preventing diabetes. To keep your weight in a healthy range, focus on permanent changes to your eating and exercise habits. Motivate yourself by remembering the benefits of losing weight, such as a healthier heart, more energy and improved self-esteem.
Sometimes medication is an option as well to prevent diabetes. Metformin (Glucophage, Glumetza, others), an oral diabetes medication, may reduce the risk of type 2 diabetes — but healthy lifestyle choices remain essential.
Focus on 5 key areas:
Don’t waste any time after you’ve been diagnosed with pre-diabetes; start focusing on these five areas to reverse your diagnosis:
Weight loss
Healthy eating
Physical activity
Management of blood pressure & cholesterol
Quality sleep.
Make these 7 action points part of your daily routine and you could stop this disease happening to you:
1) If you are overweight you risk developing diabetes. Reduce the amount of food on your plate so you gradually eat less and start to lose weight. Drink a glass of plain water or a sugar-free drink before your meal to take the edge of any hunger pains.
2) Reduce the amount of fat you are eating; grill or bake foods instead of frying; use low-fat spreads and reduced fat meals.
3) Check the Glycemic Index of the food you are eating – knowing what each food contains helps maintain your blood-sugars, which in turn can prevent the full onset of diabetes.
4) Drink at least 8 glasses of water every day. If you keep a bottle of water with you and sip frequently you’ll be surprised how much you do drink throughout the day.
5) If you are feeling peckish choose a healthy snack rather than a chocolate bar.
6) Use skimmed rather than full-fat milk in hot drinks.
7) Exercise is good for health. But if you are not use to exercise then start in moderation. 15 minutes gentle walking each day will ease you into a regular exercising pattern.
All of these action points are also the ones that diabetics are advised to take – if you take them now you might possibly prevent irreparable damage to your health.
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