When it comes to Diabetes, there are both modifiable and non-modifiable risk factors. Non-modifiable risk factors are those that we have no control over i.e. ethnicity, family hereditary, and age. However, those risk factors that we can control – modifiable – we can optimize to avoid this potentially fatal disease. The main 2 modifiable factors are being overweight and being sedentary (living a non-active lifestyle). In this article, I will address the latter.
Regular exercise contributes to lowering blood sugar levels and, in concert with a healthy diet, it assists in weight loss. The guidelines for preventing Diabetes fall right in line with the accepted CSEP (Canadian Society for Exercise Physiology) recommendations i.e. at least 150 minutes of moderate to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or longer. Therefore it is imperative that we find ways to be more active throughout the day.
A consistent brisk walking regimen is vital and likely the easiest and most accessible format. Other great moderate to vigorous activities include swimming, biking, racquet sports, and dancing. A successful plan for avoiding Diabetes, not to mention a myriad of other physical and mental health issues, should prioritize activity as much as our other daily commitments i.e. social, work etc. Here are a few tips on how you can be more active:
– Look at your daily calendar and find gaps in the day to book walks alone or with friends, fitness classes (in person or online), recreational activities are great strategies.
– Try to move as much as possible is equally important. For example, setting an alarm to get up every 20 min if on a screen, making extra trips up the stairs to do daily tasks and going outside to play with your kids or pets are all great options you can use to fill in those required 10 minute or more bouts of activity. If we plan everything else in our life, why wouldn’t we plan our exercise and activity as well!?
– Don’t put it off, start filling up your calendar with your active living plan today and you will be amazed at how great you will feel and over time, how much health and vitality you will experience.
Are you stuck with how to get started or what to do for your given situation? Reach out to our fitness team today and get on track!! Book a time with me or Crystal (our Athletic Therapist) for an individualized exercise program. Get moving and stay healthy!
Colin Davis
Personal Trainer