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Wednesday, March 12, 2014
Several studies show that moderate levels of physical activity, combined with losing weight, can prevent or delay the onset of type 2 diabetes. But even when you are not able to lose as much weight as you would like, physical activity alone can help to prevent the disease. This seems to be true for both men and women, regardless of ethnicity or race.
That is a huge incentive for millions of Americans whose bodies do not use sugar – also called “glucose” - normally. They may be on the brink of developing diabetes and, sooner or later, the health problems that result.
And you do not have to exercise until you drop! Moderate exercise such as brisk walking reduces your risk of type 2 diabetes. Even modest changes in exercise once or twice a day have been shown to reduce diabetes risk by as much as 46%. For example, “modest” changes could be adding:
Make sure, however, to start slowly and gradually increase how long and how hard you exercise.
If you are an adult at high risk for developing type 2 diabetes, you should get at least 2.5 hours each week of moderate to vigorous aerobic physical activity. This is typically 30 minutes a day for 5 or more days each week.
Aerobic exercise is activity that is low intensity for a period of 15 to 20 minutes or longer. During this time, you keep your heart rate at 60-80% of your maximum heart rate. Examples of aerobic exercise include:
“Moderate” exercise means you are working hard enough to raise your heart rate and break a sweat. Moderate level activities are:
“Vigorous” exercise means you are breathing hard and fast, and your heart rate has gone up a lot. If you are exercising at this level, you will not be able to say more than a few words without pausing for a breath. Vigorous level activities are:
Children and adolescents are encouraged to do at least 60 minutes of physical activity a day. They should also limit time they spend in front of a TV, computer, or playing video games to less than 60 minutes each day.
For pregnant women, higher levels of physical activity may reduce the risk of developing gestational diabetes during pregnancy. Unless they have medical or pregnancy-related complications, pregnant women should engage in 30 minutes of moderate intensity physical activity, such as brisk walking, on most days of the week.
Even modest changes in exercise once or twice a day can reduce your risk of developing diabetes.
Many research studies are underway to help us learn about preventing diabetes. Would you like to find out more about being part of this exciting research? Please visit the following links:
Colberg, SR., et al. “Exercise and type 2 diabetes: the American College of Sports Medicine and the American Diabetes Association: joint position statement executive summary.” Diabetes Care, v. 33 issue 12, 2010, p. 2692-6.
This article is a NetWellness exclusive.
Last Reviewed: Oct 30, 2013
Daniel T. Remley, PhD
Field Specialist, Food Nutrition & Wellness
College of Food, Agricultural, & Environmental Science
The Ohio State University