According to the International Diabetes Federation, 537 million adults (or 1 in 10), are living with the condition across the globe. And it’s expected to increase to 783 million by 2045. In addition, 541 million adults are currently at increased risk of developing type 2 diabetes.
What is diabetes?
Diabetes is a chronic health condition characterised by your body’s inability to produce sufficient insulin. Insulin is a hormone responsible for converting glucose into energy, which helps to keep your blood glucose levels in check.
What are the types of diabetes?
The main types of diabetes are type 1 and type 2.
There is no cause or cure for type 1 diabetes. It is an autoimmune condition where the immune system attacks the cells that produce insulin. Lifestyle changes cannot prevent it, however, maintaining a healthy lifestyle after diagnosis can reduce your risk of developing serious complications.
Type 2 diabetes has strong links to genetics and lifestyle risk factors. It develops gradually when the body becomes resistant to the effects of insulin and loses the capacity to produce enough insulin. The majority of diabetes cases are type 2, which is mostly preventable through lifestyle changes, including regular physical activity and healthy eating. You can slow or halt the progression of the condition through changes to diet and increased physical activity.
Exercise for diabetes
Whether you are at risk of developing diabetes or have been diagnosed, exercise has many benefits, including:
- Helping you to maintain a healthy weight
- Managing your blood pressure
- Reducing stress
- Lowering your risk of heart disease
- Helping insulin to work better
Before you start a new exercise program, make sure you see your doctor for a full examination. If you have diabetes and are feeling unwell, don’t exercise strenuously.
How much exercise is recommended?
Aim to increase your incidental activity and movement throughout the day. Avoid sitting for long periods without taking movement breaks, take the stairs instead of the lift, park further away and walk to your destination, and get moving around the house or garden.
Walking, swimming, cycling or indoor cycling, dancing, gardening, golfing, weight training, Pilates, or yoga may be suitable. It is recommended that adults are active on most days. The current recommended amount each week is 2.5 – 5 hours of moderate-intensity activity. Make sure you talk to your doctor about the type of exercise you want to try to make sure it is suitable for you.
If you need help getting moving, give us a call on (03) 5381 1892, or email us at email info@back4life.com.au to book an appointment.