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EXERCISE AND DIABETES PREVENTION

Overview

In 2007, the Center For Disease Control reported that diabetes was the seventh-leading cause of death in the United States. Diabetes takes the life of tens of thousands of people each year and affects millions of children and adults. Although the disease is very prevalent, you can help prevent it through exercise.

What Is Diabetes

American Diabetes Association defines diabetes mellitus as a group of diseases characterized by high blood glucose levels that result from defects in the body's ability to produce and use insulin. The body uses glucose as a source of energy. It is transported into your cells via insulin, which is a hormone produced by the pancreas. If you have diabetes, your blood glucose level remains high; this can be because your body produces no insulin or too little insulin, or because your cells do not respond to the insulin.

Type I diabetes, also known as juvenile diabetes because it usually is diagnosed in children, occurs when the pancreas does not produce insulin. Type II diabetes is the most common and preventable form of diabetes. This occurs when the body does not produce enough insulin or the cells do not respond to the insulin. Gestational diabetes occurs during pregnancy.

Risk Factors

According to the Mayo Clinic website, there are several risk factors associated with type II diabetes. The number one risk factor is being overweight. The more fatty tissue you have, the more your cells become insulin-resistant. Inactivity is another risk factor because if you are inactive you are less likely to burn up any excess glucose. Having a family history of diabetes also increases your chance of developing the disease. Race and age are common risk factors for diabetes. Other risks include having high blood sugar levels or a history of gestational diabetes.

Prevention

The prevention of diabetes in important because diabetes is linked to many other diseases such as heart disease, blindness, foot problems and high blood pressure. According to the Diabetes Prevention Program, lifestyle modification consisting of a healthy diet and moderate exercise 30 minutes a day, five days a week reduced the onset of type II diabetes by 58 percent in individuals who were at high risk for developing the disease.

Exercise

Whether you have diabetes or prediabetes or not, you should incorporate aerobic exercise, strength training, flexibility training and regular physical activity into your regular routine. The American Diabetes Association recommends at least 30 minutes of aerobic activity, such as brisk walking, five days a week and strength training at least twice a week to help strengthen your muscles and bones. The more muscle you have the more calories you burn, thus decreasing your glucose levels and stored fat. Stretch for at least five minutes before and after your workout. Being active throughout the day also is important in diabetes prevention because it burns excess calories, keeping your blood sugar low.

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