If you have been diagnosed with
prediabetes, you have an opportunity to prevent the
progression of this condition to full-blown
type 2 diabetes. Studies have shown that by getting
regular exercise, changing your diet, and losing weight, you can play a key
role in preventing diabetes. Any type of physical activity may be beneficial,
Sports or other types of exercise, such as
walking, jogging, swimming, or biking.
Household work, such as
vacuuming or gardening.
Experts say to do either of these things for
If you have diabetes, traveling for vacation or business requires extra planning. Changes in meal patterns, activity levels, and time zones can affect your blood sugar levels. That's why it's important to have some key reminders to make traveling with diabetes much easier.
Moderate activity for at least 2½ hours
a week. One way to do this is to be active 30 minutes a day, at least 5 days a
week. Moderate activity means things like brisk walking, brisk cycling, or
ballroom dancing. But any activities-including daily chores-that raise your
heart rate can be included. You notice your heart beating faster with this kind
Vigorous activity for at least 1¼ hours
a week. One way to do this is to be active 25 minutes a day, at least 3 days a
week. Vigorous activity means things like jogging, cycling fast, or
cross-country skiing. You breathe rapidly and your heart beats much faster with
this kind of activity.
It's fine to be active in blocks of 10 minutes or more
throughout your day and week.
The National Diabetes Education
Program's Small Steps Big Rewards program outlines several ways to make minor
adjustments to your lifestyle that can have a big impact on preventing
prediabetes and type 2 diabetes. These include setting goals for moderate
weight loss and exercise and tracking your progress. For example, your goal
might be to:
Walk 30 minutes a day.
work 3 days a week.
Take the stairs instead of the elevator at
For more information about the Small Steps Big Rewards
program, visit the National Diabetes Education Program Web site at
Before starting an exercise program
Talk to your doctor about how and
when to exercise. You may need to have a medical exam and special tests (such
as a treadmill test) before you begin.
Choose a type of exercise
that you like and that fits easily into your daily schedule. If you choose
something you like, you will be more likely to continue the program.
Drink plenty of water before, during, and after you are
active. This is very important when it’s hot out and when you do intense
Don't exercise if you are sick or injured or if the weather is very
hot or very cold.
Choose the best time and place to exercise. A
poorly lit street with uneven pavement would not be a good choice.
Wear shoes that fit well and polyester or blend
(cotton-polyester) socks to keep your feet comfortable and prevent injury. Use
silica gel or air midsoles in your shoes to keep your feet dry and
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Your level is currently
If the level is below 70 and you are experiencing symptoms such as shaking, sweating or difficulty thinking, you will need to raise the number immediately. A quick solution is to eat a few pieces of hard candy or 1 tablespoon of sugar or honey. Recheck your numbers again in 15 minutes to see if the number has gone up. If not, repeat the steps above or call your doctor.
People who experience hypoglycemia several times in a week should call their health care provider. It's important to monitor your levels each day so you can make sure your numbers are within the range. If you are pregnant always consult with your health care provider.
Congratulations on taking steps to manage your health.
However, it's important to continue to track your numbers so that you can make lifestyle changes if needed. If you are pregnant always consult with your physician.
Your level is high if this reading was taken before eating. Aim for 70-130 before meals and less than 180 two hours after meals.
Even if your number is high, it's not too late for you to take control of your health and lower your blood sugar.
One of the first steps is to monitor your levels each day. If you are pregnant always consult with your physician.
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