When considering the alarming statistics of type-2 diabetes and its potential ravages on health, it makes huge sense to find out as much as possible about how to avoid falling prey to this wretched disease. The fact is that type-2 can be avoided by making certain lifestyle changes. It does take commitment, but the more you learn about diabetes symptoms, the more you will realise the worth of applying yourself to never becoming one of those statistics.

Prevention
Perhaps you have been told that you are pre-diabetic, in which case it’s completely possible to turn that diagnosis right around. Even those who already have type-2 can achieve stable blood sugar levels through lifestyle changes. One of the symptoms of diabetes is low energy so the thought of an exercise programme may seem daunting, but the benefits are so great it’s well worth that push to make a start. Even a fifteen minute walk each day will soon begin to show positive results.

There is now conclusive proof that exercise is highly effective in both the prevention and remission of type-2 diabetes. Results published in the journal Medicine & Science in Sports & Exercise state that even just one session of moderate exercise improves how the body regulates glucose. It also reduces spikes in blood sugar that occur after a meal.

Exercise
Low impact exercise is the magic ingredient in the fight against type-2 diabetes, and the great thing is that the effects begin at once; you don’t have to wait months to see results. Your body has an immediate response to exercise, and you will be aware of increased energy levels and improved stamina even very early on in your programme. The more physical activity you can factor into your week, the better you will feel, and if you stick with it you will need less medication to control your blood sugar levels.

Now, to look at a few ideas on the right kind of exercise: Whatever you do, don’t be persuaded to take on any form of high-impact activity. If you wish to join a gym, go for exercise bikes, rowing machines and cross trainers. But please don’t think you need to join a gym! There are many other options such as yoga, dancing, tennis and badminton. Walking is free, it’s on your doorstep and it’s effective. Start slowly and build it up gradually until you are walking for about an hour each day. Swimming or aqua-fit classes are fantastic because the water supports your body, allowing you to exercise without putting pressure on joints. Don’t be fooled into thinking that because it doesn’t hurt, it’s not effective. Movement against the resistance of water is deceptively powerful.

Precautions
Just a couple of warning points: If you are diabetic, get your doctor to verify that your glucose levels and any other related complications, including heart and blood vessels, are in a fit state for your choice of exercise. Also, make sure you invest in good quality, well-fitting shoes or trainers and soft, cotton socks. It’s vital to look after your feet.

Now, here’s the big question, and it’s one that you may already have asked yourself, particularly if the thought of exercise doesn’t immediately float your boat. Do you have time to factor exercise into your life? The answer to this is to change your thinking. Stop regarding physical activity as an optional extra. Instead, recognise it for what it is – the natural and vital means of restoring yourself to health and giving you back quality of life.