Reducing diabetes risk hinges on incorporating exercise into your lifestyle. We know now more than ever just how much lifestyle affects our everyday wellness. What we practice and enhance in the present can help prevent certain chronic illnesses from developing, namely diabetes. Our lifestyle and exercise tips can help you live well in the moment with the knowledge that you’ve done what you can for diabetes prevention.
Are you doing what you can for diabetes prevention with your exercise routine?
The benefits of aerobic exercise in helping prevent diabetes. Along with strong bones and building endurance, aerobic exercises significantly benefit cardiovascular wellness. This is achieved by keeping your blood glucose levels in check. Along with improving cholesterol level targets and blood pressure, about 30 minutes of aerobic exercise is key for managing blood sugar levels on a continued basis. How much should I exercise?
The keys to being successful with exercise to reduce diabetes risk is exploring these questions on a personal level:
1. How intense is my workout
2. Did I exercise long enough?
3. Am I keeping the ideal frequency?
While exercise routines are personally dependent, it’s important to know you’re doing enough, for long enough, with enough frequency. Three times per week for about 20 minutes is ideal for goal-setting. Remember to:
1. Warm up for about 3-5 minutes each time you exercise.
2. Perform high intensity workout for 30 seconds to one minute, rest for a minute and half and then resume for another 30 seconds to one minute.
3. Repeat this series for a total of 7 times.
It may be helpful to download what is known as the Tabata timer. Dr. Tabata developed a method of short, but high intensity workout bursts followed by resting periods to help people achieve their workout goals with limited time. Along with this core training be sure to incorporate other beneficial forms of exercise such as strength training, cardiovascular exercises, stretching and flexibility training. Consider taking a yoga class to round out your routine!
While exercise is on the most important parts of a diabetes prevention plan, be sure to address the other most relevant aspect- diet! Insulin resistance and other hormones such as leptin play a significant role in whether or not a person will develop diabetes. Along with an ideal exercise program, keeping insulin and leptin in check via diet is a winning combination.
The best part about the effects of exercise on diabetes prevention? Research shows the benefits kick in quickly so get out there and get moving!
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