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Diabetes and Exercise

Randomized trials have found that lifestyle interventions including ∼150 min/wk (30 minutes a day for 5 days or 21 minutes a day for 7 days), of physical activity combined with diet-induced weight loss, reduced the risk of type 2 diabetes by 58% in an at-risk population.1

Nine out of every 100 Americans are now diagnosed with diabetes and another 2 of those people don’t know they have diabetes. For most people, the development of type II diabetes can be prevented with an appropriate exercise and diet regimen. Insulin is the main hormone responsible for uptake of glucose into the cells.

Overtime, if we eat too much and don’t exercise, we are consistently flooding our bodies with glucose and activating insulin release. Our cells become less respondent to insulin to let glucose into our cells. One of the fascinating advantages of exercise is that exercise can actually activate the receptors in your liver that need to be present for glucose(sugar) to be taken into the cells and thereby creates another route in addition to insulin.

Some ways in which you can increase exercise in your daily life are washing the dishes by hand, cleaning the house, taking the stairs, walking to nearby stores, leg exercises while you brush your teeth, hand washing your car, gardening, and taking a walking break after every 30-45 minutes of sitting down.

1.    http://advan.physiology.org/content/38/4/308
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