Introduction
If you are looking for ways to reduce your risk of developing diabetes, then you have come to the right place. In this article, we will discuss one simple way to slash your diabetes risk by up to 60%. This method is easy to implement and can be done without any major lifestyle changes. We will discuss the science behind this method and how it can help you reduce your risk of developing diabetes. We will also discuss the potential risks associated with this method and how to best manage them. Finally, we will provide some tips on how to make this method work for you. So, if you are looking for a way to reduce your risk of developing diabetes, then read on to learn more about this one simple way to slash your diabetes risk by up to 60%.
The One Way to Slash Your Diabetes Risk 60%
If you’re looking to reduce your risk of developing diabetes, there’s one simple way to do it: exercise. Regular physical activity can reduce your risk of developing type 2 diabetes by up to 60%, according to the Centers for Disease Control and Prevention (CDC).
The CDC recommends that adults get at least 150 minutes of moderate-intensity aerobic activity each week. That could include activities like brisk walking, jogging, swimming, or biking. You can also do 75 minutes of vigorous-intensity aerobic activity each week, such as running or playing sports like basketball or soccer.
In addition to aerobic activity, the CDC recommends that adults do muscle-strengthening activities at least two days a week. That could include activities like lifting weights, doing push-ups, or using resistance bands.
If you’re not used to exercising, start slowly and gradually increase the intensity and duration of your workouts. Talk to your doctor before starting any new exercise program.
In addition to exercise, there are other lifestyle changes you can make to reduce your risk of diabetes. Eating a healthy diet, maintaining a healthy weight, and quitting smoking can all help reduce your risk.
Here is some excellent news if you’re one of many 88 million American adults—that is 1 in 3 individuals—who’ve prediabetes (84% do not know it, so take this check to see should you may): dropping just a little weight could allow you to keep away from getting kind 2 diabetes, a power situation that impacts how your physique metabolizes sugar. And diabetes is definitely one thing to keep away from; it usually worsens into different well being issues like heart problems, eye harm, kidney illness, and dementia.
The excellent news is that with some easy life-style changes, it is not too tough to lower your threat of creating diabetes. A big, long-term examine of individuals with prediabetes discovered that those that misplaced simply 7% of their physique weight by consuming fewer energy and exercising 150 minutes every week decreased their threat of creating kind 2 diabetes by 58%. Prediabetics who had been age 60 or older who misplaced that quantity of weight noticed a 71% discount in threat. That equates to only 20 minutes of train every week—and it does not should be in a gymnasium. Strolling at a brisk tempo of three miles per hour can depend in the direction of your train minutes. (Associated: 30 Ideas When You are Strolling for Weight Loss.)
The landmark examine means that dropping a modest quantity of weight by means of food plan and train is without doubt one of the finest strikes you can also make to dramatically enhance your well being at this time. What’s a modest quantity? For somebody who weighs 160 kilos, 7% weight reduction quantities to about 11 kilos. You’ll be able to lose that in two or three weeks of pretty straightforward life-style modifications. For somebody weighing 280 kilos, that is about 20 kilos to reap the diabetes prevention results, in line with the examine.
You’ll be able to comply with a CDC-approved curriculum with classes, handouts, and different sources primarily based on the Nationwide Diabetes Prevention Way of life Change Program utilized by individuals within the examine.
Examples of life-style modifications to cut back your threat of diabetes embrace: coping with stress, quit smoking, exercising, and watching your alcohol consumption. And for some useful weight reduction food plan suggestions take a look at The 12 Finest Carbs to Eat for a Flat Stomach.
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