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PHYSICAL ACTIVITY: A KEY TO DIABETES
CONTROL/PREVENTION
Physical activity is one of the pillars
of good health for people with diabetes, along with
a healthy diet and weight control. Regular physical
activity is a key to diabetes control. This is true
both for people with diabetes and those at risk for
developing it. At least 10 million Americans at high
risk for diabetes (type 2) can sharply lower their chances
of developing the disease through regular physical activity
along with proper nutrition and weight control.
- Physical activity benefits people with diabetes
because it:
- Lowers blood sugar levels
- Helps the body use its food supply better
- May help insulin work better
- Improves the flow of blood through the small vessels
and increases the heart's pumping power
- Burns calories that would otherwise be stored as
extra pounds
You don't have to be an athlete or
sweat in a gym to be physically active. Research consistently
shows 30 minutes of regular physical activity practiced
several days a week brings great health benefits. This
is especially true for people with diabetes. Examples
of moderate physical activity include:
- Brisk walking
- Active yard work and gardening (e.g. raking leaves,
shoveling dirt, pulling weeds)
- Active house work (e.g. mopping, vacuuming, sweeping)
- Bicycling
- Golf
- Volleyball
A good way to begin an active lifestyle
is to build opportunities for physical activity into
your daily life. Research shows physical activity is
beneficial even if practiced in smaller segments of
time -- walking for 10 minutes three times a day and
using the stairs regularly instead of elevators. You
can:
- Park your car several blocks from your office and
walk
- Get off the bus or subway a stop or two early and
walk the rest of the way
- Always use stairs instead of elevators
- Plan errands that allow you to walk
- Make physical activity a family affair by taking
walks together regularly
Additional health benefits are gained
through greater amounts of more vigorous physical activity
such as running or working out at a gym for cardiovascular
endurance, muscle strength and flexibility.
HOW TO BEGIN A PHYSICAL ACTIVITY
PROGRAM
- First, check with your health care provider to decide
how much and what kinds of physical activity you should
do. People with diabetes should have their blood sugar
under control before beginning a physical activity
program.
- Then, make physical activity for 30 minutes a day,
on several days a week, your lifestyle priority and
DO IT!
REMEMBER: PHYSICAL ACTIVITY MUST
BE DONE SEVERAL TIMES A WEEK TO BE EFFECTIVE AGAINST
DIABETES
Greatest health benefits occur if
you engage in moderate physical activity for at least
30 minutes every day, but not less than 5 days per week.
To help you begin your plan to GET
FIT FAST, the President's Council on Physical Fitness
and Sports challenges you to earn a PRESIDENTIAL SPORTS
AWARD (PSA). You can earn the award in just a few months
by being consistently active in one or more of more
than sixty sports and fitness activities, including
walking. The award includes a patch and a certificate
signed by the President of the United States (NOTE:
there is a fee for the patch). To learn more about
the Presidential Sports Award and download the fitness
log CLICK HERE, or visit the Amateur Athletic Union´s
website at www.aausports.orgor
CALL (407) 934-7200 FAX (407) 934-7242
For more information on Diabetes visit
these links:
American
Diabetes Association
The
National Institute of Diabetes and Digestive and Kidney
Diseases (NIDDK)
National
Diabetes Education Program
National
Center for Chronic Disease Prevention and Health Promotion
– Diabetes Public Health Resource
Juvenile
Diabetes Research Foundation International (JDRF)
National
Women's Health Information Center
Healthfinder
Healthy
People 2010
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