November Is Diabetes Awareness Month – Burning Away Diabetes

Burning Away Diabetes

As we have discussed on the previous post, diabetes occurs when blood sugar become too elevated. Well, we discussed reducing the intake of sugar on previous posts but now lets explore how to more effective burn sugar so that blood doesn’t become too sweet.

Physical activity is both low-cost and side-effect free. The benefits of exercise are numerous and include such things as:

  • lower blood pressure
  • lower hear rates
  • better circulation
  • lower cholesterol
  • lower blood sugar
  • less unhealthy weight gain and body fat
  • sleep better
  • have more energy
  • notice less stress
  • feel happier
  • enjoy more vitality.

Can exercise prevent and reverse diabetes?

Absolutely, especially when combined with a healthy diet and high quality sleep. In a recent clinical trial, people who exercised regularly, in addition to a healthy diet enjoyed:

  • 3 times greater weight loss
  • 3 times more likelihood to decrease their medications
  • 50% more likely to be able to stop their diabetes medication.

What exercise was involved?

  • Aerobic training such as walking, swimming, and bicycling for 30 minutes 5-6 times a week. Maybe consider activities that you enjoy such as dancing, gardening or walks in the park.
  • Strength training  with weights or resistance bands for 30 minutes 2-3 times per week.
  • Monitoring of overall movement ensuring that participants were also walking at least 10,000 steps daily.

Getting Started

  • Get a medical clearance if you have not exercised in over a year, especially if you are a man over 45 years old or a women over 55 years old.
  • Buy a pedometer. Monitor your normal activity for a few days. Aim to build an extra 3000 steps daily for a week. Perhaps your baseline in 2000 steps; then increase to 5000 steps for one week. The next week increase by another 3000 step until you are over 10,000 step daily. If you need to lose weight you might consider slowly building this to over 20,000 steps daily.
  • Start slow and build slow. Fitness should be fun and without pain. Listen to your body and work with a trainer if you need encouragement or further advise.
  • Find a partner. Get a family member, friend or pet involved.
  • Have fun. Finding a variety of activities you enjoy will help you stick with it.

Our bodies are intended to move. The conveniences of modern lifestyle has generated a more sedentary life contributing to weight gain, diabetes and many other chronic health conditions. Physical activity is the single greatest stimulus to optimize body flow in the body enhancing nutrient delivery to the cells and waste removal away from the cells. Hence, physical activity is a healthy prescription for diabetics as well as those who simply want to remain healthy.

 

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