10 interesting facts about diabetes
• 7-11% of people diagnosed with glucose intolerance go on to develop diabetes
• How much time you spend seated is now an independent risk factor of diabetes
• A person with a BMI (Body Mass Index) of more than 30 is 7 times more likely to develop diabetes than someone with a BMI of 25
• When you are physically active you improve your glucose metabolism for 2-3 days. For this reason it is important not to take two days rest from activity in succession
• Muscle strength plays a significant part in the management of diabetes as it increase the amount of mitochondria in the cells. These are the powerhouses of your body so the more you have the more energy you can produce
• Aerobic training improves insulin sensitivity. This means that glucose can be metabolised more efficiently
• Increasing your activity to 5000 steps per days will have a significant impact on your glucose control
• A 10% weight loss is effective in reducing your risk of diabetes but also helps significantly in the management of diabetes.
What can you do to reduce your risk of diabetes or help in its management?
• Sit less and move more
• Incorporate 150 minutes of activity into your week – spread it over 5 days for maximum effect and do not take the two days off in succession
• Include some strength work in your regime- perhaps a squat (If you are unsure of strength exercise please consult your exercise professional)
• Reduce your weight by 10% if your BMI if greater than 25. Remember BMI is your weight divided by your height squared
At Heart 2 Heart we offer exercise testing to assess your capacity and prescribe a specific exercise regime for you. We also incorporate strength work to optimise your benefit .
For more information on diabetes and exercise click here
To access information on obesity click here