In the past 30 years, the prevalence of Diabetes Type 2 has skyrocketed to an epidemic level in the western world and Asia is not far behind. The WHO predicts that by the year 2020 fifty percent (50%) of Filipinos will be at risk of Diabetes type 2. What is causing the surge is not what you think; it’s not too much sugar or carbohydrates in the diet, but that is the second factor.
PHYSICAL INACTIVITY is the principal reason why people develop Diabetes.
Inactivity promotes type 2 diabetes and so looking for contributing activities we find television-watching appears to be an especially-detrimental form of inactivity. The conclusions of a research article published in the Journal of American Medical Association states: “Exercise appears to reduce the development of Non-Insulin Dependant Diabetes Melitus (NIDDM) even after adjusting for body-mass index. Increased physical activity may be a promising approach to the primary prevention of NIDDM.” (JAMA. 1992;268)
How Does Exercise Reduce the Risk of Diabetes? The Centers for Disease Control and Prevention estimates that by 2050, one in three American adults while at present one in four Filipino adults could have diabetes. Exercise, whether aerobic or resistance-based such as weight training, is considered one of the most effective lifestyle habits individuals at risk can adopt to prevent potential cases from becoming actual cases. It has been shown that exercise has a greater protective effect for those cases from becoming actual cases. It has been shown that exercise has a greater protective effect for those at highest risk. In some instances, exercise has a greater beneficial effect than dietary modifications or even weight loss on the management of blood sugar. Working your muscles more often and making them work harder improves their ability to use insulin and absorb glucose. This puts less stress on your insulin-making cells.
Effects on Muscle Physiology Muscle fibers change in response to exercise, adopting a form that is more sensitive and responsive to insulin. These exercise-induced muscle fibers also have higher capillary density and greater blood supply. All this adds up to lower blood sugar levels and a lowered risk of diabetes. The effects of exercise are not cumulative so as with diet or any lifestyle habit, exercise must be maintained over time, with close attention to changing risky behaviors. Look at these examples of moderate-intensity physical activity: walking briskly, dancing, swimming, or bicycling. Also hiking, climbing stairs, aerobics, skating, skiing, tennis, basketball, volleyball, or other sports are just some examples of physical activity that will work your large muscles, increase your heart rate, and make you breathe harder. If you are not accustomed to physical activity, you may want to start with a little exercise, and work your way up. As you become stronger, you can add a few extra minutes to your physical activity. Do some physical activity every day. It’s better to walk 20 minutes each day than one hour once a week. Best is to build up to 30 minutes of exercise per day, using activities that raise the heart rate for a suitable length of time.
Remember to find things to do that are FUN! The more fun you have, the more likely you will do it each day.
In addition, strength training exercises with hand weights, elastic bands, or weight machines can help you build muscle. Stretching helps to make you flexible and prevent soreness after other types of exercise. It can be helpful to exercise with a family member or friend.
Avoid the rush hour by exercising near your work after knock-off time. Go home a little later, exercised, and unstressed because the traffic levels have eased. Get a dog or start walking your existing dog – dogs make it easier to exercise and are a form of responsibility that obliged you to get out. Walk to your local shops rather than taking the car. Unless you’ve got heavy packages to carry, walking locally makes good sense.
When you set your mind to it, it’s really easy to plan out and execute a fitness plan that will keep you from becoming Diabetic. If you are already Diabetic, exercise your way to health.
Yours in Real Health,
docMIKE
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