Prevention

Exercise

Regardless if you are trying to prevent diabetes, physical activity is important to maintain health and wellbeing, physically and emotionally.

Why Being Active?

There are many benefits that a person can get by maintaining regular physical workout activities. They help to:

  1. Improve circulation
  2. Reduce weight
  3. Improves body’s response to insulin which lowers the risk of Type 2 Diabetes
  4. Decrease cholesterol and blood pressure which reduces the risk of heart diseases and stroke
  5. Reduce stress and tension
  6. Enhance sleep

What activities are recommended?

Try to choose the activities that you enjoy the most so you won’t give up early. Exercises that involve the movement of large muscles such as walking, swimming, or cycling are best recommended. Strength training in which muscles work against resistance, such as squats or weights lifting, are also recommended

Hints to help you “get moving”

  1. Set your goals
  2. Don’t give up, stay motivated
  3. Walking is free and easy. It only needs a pair of comfortable shoes. If the weather is your excuse, try to walk in a shopping mall or use the stairs instead of using the elevator or park the car at a far side of the supermarket car park
  4. Try something that you may enjoy, water walking or dancing
  5. Start slow and gradually increase the length of your activity
  6. Initially you need to exercise for at least 30 minutes 5 days a week. If you find this much then you can break it down into shorter sessions of 10-15 minutes throughout the day
  7. If you are aiming to lose weight, you need to exercise for at least 60 minutes daily on most days of the week
  8. To take the most benefit out of your activity, make sure that the exercise is intense enough to increase your heart and breath rates
  9. If you find that your weight is not reducing on the scale, don’t be disappointed, sometimes it means that your body burns fat and builds up muscles, which is desirable
  10. Don’t forget to drink enough water to avoid dehydration as you will lose some body fluids while exercising
  11. It is more fun when your family members or friends join you
  12. When you achieve your goals, don’t forget to reward yourself