Prediabetes deserves your attention
Type 2 diabetes is a serious, long-lasting health condition that affects the way the body regulates and uses blood glucose (sugar) as a fuel. When blood glucose in the body rises to high levels (hyperglycemia), various disorders of the circulatory, nervous and immune systems occur over time. The precursor to type 2 diabetes — Prediabetes — is also characterized by higher than normal blood sugar levels. Thus, it is the intermediate stage between normal glycemia and type 2 diabetes. And it’s common among people who are over 45. Most importantly, prediabetes is reversible. But Type 2 diabetes isn’t.
Prediabetes is on the rise
You can have prediabetes for years without experiencing symptoms. Yet many people are unaware they are progressing toward a diagnosis of Type 2 diabetes until they experience serious, irreversible health problems. Populations living with the condition of prediabetes include 38% of American adults (~96 million) and 2 million Australian adults. However, due to unconfirmed cases and general unawareness, these figures are likely an underestimate.
WHAT’S YOUR RISK LEVEL ?
Take the 1-minute Prediabetes Risk Test HERE
Center of Disease Control and Prevention (CDC).
Am I at risk for prediabetes?
According the US Center for Disease Control, there are a number of factors that place you in a higher risk category for developing prediabetes, including several that are categorized as everyday behaviors. Some of these factors include:
- Being overweight
- Being physically active less than 3 times a week
- Aged 45 years or older
- Having a family history of type 2 diabetes
- Experienced gestational diabetes (diabetes during pregnancy)
Why is early detection and prevention so important?
Because Type 2 diabetes can lead to critical health issues such as heart disease, stroke, blindness, and kidney failure, early detection is paramount. Standard blood screening for glucose levels can reveal a diagnosis of prediabetes. If you can avert or even delay contracting this disorder, you significantly lower your risks for developing critical health problems attributed to diabetes.
How do you change course?
You can prevent or delay prediabetes from progressing into type 2 diabetes with simple, demonstrated lifestyle changes that focus on exercise and a healthy diet. And for those who are diagnosed with diabetes, exercise is a cornerstone treatment to manage type 2 diabetes.
But how can you keep the habit of regular exercise to help manage or prevent diabetes? The following are some helpful suggestions:
Exercise for diabetes and prediabetes
1 | INCORPORATE AEROBICS
Walk, run or bike for ~30 mins at a moderate intensity 5 times a week. More if you can. Start small with 10-20 minutes bouts to ensure early and regular success and build to 45-60 minutes over the year. Whatever you do — move –and keep doing it.
2 | BUILD STRENGTH
Perform strength training exercises 2-3 times a week. Read our recent blog on the 2023 New Year challenge which provides some tips on starting with small steps to ensure success and a regular exercise habit. You will be amazed at how quickly your muscles and body adapt if you invest in strength exercises on a regular basis.
As you become more confident and want a bigger challenge try some of our other earlier challenges with links below.
Challenge 1 7-Day strength-based
Challenge 2 7-Day strength-based
Challenge 3 6 Week aerobics (running)
Challenge 4 6 Week aerobics (walking)
Challenge 5 7-Day strength-based
Challenge 6 7-Day strength-based
Challenge 7 7-Day strength-based
Challenge 8 7-Day strength & aerobic