Physical activity is generally safe for everyone. People who are physically fit have less chance of injury than those who are not fit. Physical activity benefits outweigh the chances of getting hurt. Being inactive is definitely not good for your health.

If you are pre-diabetic or have a family history of diabetes, you will want to ensure that you include physical activity in your routine, and it’s never too early to begin.

Frequency of Activity

Physical activity experts say that spreading aerobic activity out over at least 3 days a week is best. Also, do each activity for at least 10 minutes at a time. There are many ways to fit in 2 hours and 30 minutes a week. For example, you can do 30 minutes of aerobic activity each day, for 5 days.

On the other two days, do activities to keep your muscles strong. Find ways that work well for you.

Precautions

As you age, care should be taken to avoid injury. Here are some tips to keep in mind:

• If you haven’t been physically active in a while, start slowly and build up.
• Learn about the types and amounts of activity that are right for you.
• Choose activities that are appropriate for your fitness level.
• Build up the time you spend before switching to activities that take more effort.
• Use the right safety gear and sports equipment.
• Choose a safe place to do your activity.
• See a health care provider if you have a health problem.

The value of engaging in physical activity is that it benefits your overall health, and especially if you are pre-disposed to diabetes, heart disease and high blood pressure.  In addition, physical activity benefits your mental health and overall well-being.

This term means that you are at risk for getting type 2 diabetes and also heart disease. The good news is if you have pre-diabetes you can reduce the risk of getting diabetes type 2 and even return to normal blood glucose levels and say goodbye to diabetes if you follow the guidelines in this article.

Type 2 diabetes

Formerly called adult-onset diabetes, this is the most common form of diabetes. This form of diabetes usually begins with insulin resistance, a condition in which the body cannot use insulin properly. People can develop this type of diabetes at any age and is usually associated with today’s modern lifestyle of fast food, stress and lack of exercise.

With modest weight loss and moderate daily physical activity,you can delay or even prevent type 2 diabetes or say goodbye to diabetes,  and lead a normal life. Let’s look at a few steps you can use straight away in your daily life that will make a big difference.

Strength Training Techniques – Researchers have reported a 23% increase in glucose uptake after four months of strength training. Because poor glucose metabolism is associated with adult onset diabetes, improved glucose metabolism is an important benefit of regular strength exercise.

You do not have to live in a gym to put on functional muscle. Short, high intensity strength training techniques performed once a week will go a far way to improve glucose metabolism and lose weight.

While you can, if you choose to, schedule a five-day a week program with 6 to 12 sets per body part, that method rarely works because people either do not have the time or they lose interest.  One short intense strength-training workout a week will elevate your metabolism more than you ever thought possible.

The two main components of this strength training technique are the intensity of the exercise and the recovery after the exercise. Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is what is needed to increase functional lean muscle and improve glucose metabolism.

Nutrition - The way to lose body fat and maintain muscle is to have an eating program for life. Quality food and more energy output are the basics you’ll need to go for. Foods with a high glycemic index, that fill you up and don’t fill you out, as well as foods that are low in fat and sugar are ideal.

Small frequent meals should be consumed during the day, each containing a little protein to maintain muscle and energy levels. Foods with vital vitamin and mineral components should be eaten on a daily.

Exercise – Fat is burned from the body when cells oxidize to release energy in the form of exercise. When the exercise is done slowly to moderately then the majority of energy is taken from the fat stores.

The key to effective aerobic training that burns off maximum fat is long-term consistency not intensity. It doesn’t matter if you run a mile, jog a mile or walk a mile you will burn exactly the same amount of calories.

The best exercise by far for the purpose of fat-loss is fast walking either indoors on the treadmill or outdoors. Other aerobic activities are the treadmill, bike, climber or any other training gear found in or out of the Gym.

You can do a lot to lower your chances of getting diabetes. By exercising regularly, reducing fat from your diet and losing weight can all help you reduce the risk of developing type 2 diabetes.

If the woman had diabetes during pregnancy then she is most likely to pass it on to the child. There is also an increased risk of developing diabetes for both mother and child.

Gestational diabetes sets off a number of problems. The major risk is the birth of a ‘fat’ baby or a baby with excessive weight at birth. The condition is known as macrosomia.  A common danger to the baby is damage to its shoulders during birth with normal delivery, therefore many doctors recommend a C-section.

Another risk for the baby is that he may develop breathing problems.  One of the main causes of this is that because of the high sugar levels the mother may go into early labor before the baby is full-term. In addition, the doctor may feel it’s necessary to do an early delivery because of the excessive growth of the baby.

The exact causes of gestational diabetes are not known yet. But studies indicate that insulin resistance may be the main contributing factor. As the baby grows it is supported by the placenta. Hormones help the baby develop. But these hormones can block the action of the mother’s insulin in her body. The mother’s body finds it hard to use insulin, so her requirement of insulin increases significantly and gestational diabetes is the result!

There are basic precautions you can take to prevent the risk of gestational diabetes.

• Make it a point to lose weight, if you are overweight.
• Be careful and choosy about your food
• Do exercises regularly with the approval of your doctor.

Keep in mind that many women who develop diabetes during pregnancy find that it’s only a temporary condition.  The reality is that research indicates that babies who are born to mothers who had gestational diabetes are more likely to develop obesity and diabetes 2 or type 2 diabetes later in life.

A mother who has been diagnosed with diabetes during pregnancy should keep in mind that this is a temporary challenge.  However, it’s important to be carefully monitored by your medical team on a regular basis.  In addition, take the necessary steps to do what you personally can to stay as healthy as possible.

If you have high blood sugar levels due to diabetes, your serious attention is warranted in choosing proper diet. The very secret of controlling diabetes blood sugar levels lies in observing a diet meal plan. Proper diet is the prime factor to control type 2 diabetes after investigation. Diabetic diet can help you lose body weight and improve insulin secretion after which you have the liberty to reduce prescribed medications to keep diabetes under control.

If you are a diabetic, you must eat the right foods in order to manage your diabetic condition with ease. When you choose the right diet, it helps you to achieve a better control of blood glucose levels with less medication. Proper choice of diet foods can promise you to beat diabetes and say ‘Goodbye’.

1. Diets with low-GI: Choosing foods with low glycemic index is the first thing you should remember. If the glycemic index of the food is low, the reduced potential power cannot shoot up the blood sugar levels. Low glycemic indexed diet can fight insulin resistance and enable you manage diabetes without oral medications.

2. Low carb diets: As a matter of fact, diets with small amounts of carbohydrates play an equal role as low-GI foods. Wheat bread and pasta belong to this category which can impose in your body a weight loss helping you manage diabetes without stress.

3. Low fat diets: When you consume low fat diets, your cholesterol as well as blood sugar levels are maintained in normalcy. You have the option to eat lean meat and boiled chicken breast that are low in fat. When the fats are reduced in your diet, you will find it easy to maintain your diabetic sugar under normal limits.

4. High nutrients: When you are keeping control on your diets, you have to compensate your dietary needs with nutritious foods rich in vitamins and minerals. By adopting proper diet plan, insulin resistance can be sufficiently reduced to improve your health.

5. High fiber diets: Consuming diet foods that are rich in fiber constantly helps you reduce the sugars in the bloodstream. You need not depend on insulin injection or take oral medication to boost insulin secretion. High fiber diets can work well in tuning up the pancreas for insulin secretion to control blood sugar.

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