The statistics are staggering. According to the Centers for Disease Control and Prevention 24 million Americans have diabetes and an estimated 57 million Americans have pre-diabetes. At least 10 million Americans are at risk for developing type 2 diabetes. But, one way to prevent diabetes is to prevent obesity.
Exercise is an effective way of preventing both and complications due to type 2 diabetes.
Pre-diabetes is when blood glucose levels are higher than normal but not yet high enough to be diagnosed as diabetes. According to the American Diabetes Association, “recent research has shown that some long-term damage to the body, especially the heart and circulatory system, may already be occurring during pre-diabetes.”
The ADA suggests taking action to manage your blood glucose when you have pre-diabetes, to delay or prevent type 2 diabetes from ever developing.
While exercise is frequently touted as a way to promote weight loss and help with stress management, research also shows it also can help metabolize glucose. Statistics show that by adopting a healthy diet and daily exercise you can reduce your risk of developing type 2 diabetes by 58 percent.
According to the American Diabetes Association, some medications may delay the development of diabetes but, diet and exercise work better. The organization has found that 30 minutes a day of moderate physical activity, coupled with a 5-10% reduction in body weight, produced a 58% reduction in diabetes.
As mentioned above 30 minutes of cardiovascular activity, like walking, biking, swimming, etc., five times a week should be performed. The American Diabetes Association suggests, “If you haven't been very active recently, you can start out with 5 or 10 minutes a day and work up to more time each week. Or split up your activity for the day -- try a brisk 10-minute walk after each meal. If you're trying to lose weight, you may want to exercise more than 30 minutes a day.”
It is also important to incorporate some form of resistance training at least two times per week. Strength training, done several times a week, will also help raise your metabolic rate and lower body fat.