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How to get more fit when at risk for diabetes?

I just found out that I am at risk for both high blood pressure AND diabetes. Great, right? NOT, obviously! On top of that, I am overweight, bordering obesity. So… How can I get more fit? You know, without dropping money down the drain? Help Please!

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9 Responses to “How to get more fit when at risk for diabetes?”

  1. Crazy4someone said :

    Please start excersicing at the regular bases. That is the only way you can get more fit.

  2. Miz Lamb said :

    get on your bike and ride for at least an hour every day. Invite some of your friends to ride with you, it helps to stay on track of weight loss and exercising daily if you have company. Have you ever tried walking for an hour every day as fast as you can? Its amazing what that walk can do for you.

    lower your intake of diet sodas, regular sodas, cookies and candy. Lower your intake of starchy foods and breads, cereals and pastas.

    You do NOT need to join a gym or sports team or something like that if you despise that sort of exercise.

  3. Tin S said :

    Two thing that will get you in shape. A low glycemic diet. It doesn’t make you feel deprived. A good way for the whole family to eat.
    This table includes the glycemic index and glycemic load of more than 2,480 individual food items. Not all of them, however, are available in the United States. They represent a true international effort of testing around the world.

    The glycemic index (GI) is a numerical system of measuring how much of a rise in circulating blood sugar a carbohydrate triggers–the higher the number, the greater the blood sugar response. So a low GI food will cause a small rise, while a high GI food will trigger a dramatic spike. A list of carbohydrates with their glycemic values is shown below. A GI is 70 or more is high, a GI of 56 to 69 inclusive is medium, and a GI of 55 or less is low

    The glycemic load (GL) is a relatively new way to assess the impact of carbohydrate consumption that takes the glycemic index into account, but gives a fuller picture than does glycemic index alone. A GI value tells you only how rapidly a particular carbohydrate turns into sugar. It doesn’t tell you how much of that carbohydrate is in a serving of a particular food. You need to know both things to understand a food’s effect on blood sugar. That is where glycemic load comes in. The carbohydrate in watermelon, for example, has a high GI. But there isn’t a lot of it, so watermelon’s glycemic load is relatively low. A GL of 20 or more is high, a GL of 11 to 19 inclusive is medium, and a GL of 10 or less is low.
    Foods that have a low GL almost always have a low GI. Foods with an intermediate or high GL range from very low to very high GI.

    Both GI and GL are listed here. The GI is of foods based on the glucose index–where glucose is set to equal 100. The other is the glycemic load, which is the glycemic index divided by 100 multiplied by its available carbohydrate content (i.e. carbohydrates minus fiber) in grams. (The “Serve size (g)” column is the serving size in grams for calculating the glycemic load; for simplicity of presentation I have left out an intermediate column that shows the available carbohydrates in the stated serving sizes.) Take, watermelon as an example of calculating glycemic load. Its glycemic index is pretty high, about 72. According to the calculations by the people at the University of Sydney’s Human Nutrition Unit, in a serving of 120 grams it has 6 grams of available carbohydrate per serving, so its glycemic load is pretty low, 72/100*6=4.32, rounded to 4.

    Number Two: Exercise. Great for weight reduction, blood pressure and lowering cholesterol. Walking is fine , but Nordic walking is great.
    Nordic walking can be done year round in any climate and anywhere a person of any age or ability might otherwise walk without poles. It combines simplicity and accessibility of walking with simultaneous core and upper body conditioning similar to Nordic skiing. The result is a full-body walking workout that can burn significantly more calories without a change in perceived exertion or having to walk faster, due to the incorporation of many large core, and other upper-body muscles which comprise more than 90% of the body’s total muscle mass and do work against resistance with each stride. ‘Normal walking’ utilizes less than 70% of muscle mass with full impact on the joints of the legs and feet.

    Nordic Ski Walking produces up to a 46% increase in energy consumption compared to walking without poles.[1]

    Compared to regular walking, Nordic walking involves applying force to the poles with each stride. Nordic walkers use more of their entire body (with greater intensity) and receive fitness building stimulation not as present in normal walking for the chest, lats, triceps, biceps, shoulder, abdominals, spinal and other core muscles. This extra muscle involvement leads to enhancements over ordinary walking at equal paces such as:

    increased overall strength and endurance in the core muscles and the entire upper body
    significant increases in heart rate at a given pace
    greater ease in climbing hills
    burning more calories than in plain walking
    improved balance and stability with use of the poles
    significant un-weighting of hip, knee and ankle joints
    effective weight bearing exercise – creates positive total body bone density-preserving stress
    I use plain old wooden sticks, works well>
    I have diabetes . My fasting Blood sugar stays at 110 , Blood pressure normal and Cholesterol normal. 20 pounds to go for my weight. I owe this mostly to the nordic walking.But the Glycemic diet really helps with blood sugar.
    All you have to do is : DO IT>


  4. Becca said :

    eat healthily and exercise ie go jogging, join a gym etc 🙂

  5. Noccie said :

    Paying Weight Watchers fees is not money down the drain – as long as you follow the program. It’s a practical program to learn useful eating habits.
    If you don’t want to spend any money – ride your bike, walk you dog, jog around the highschool track. You need to become active. Buy a Weight Watchers cookbook and learn some new recipes. Cut back on processed foods, salt and sugar.
    It’s really a no-brainer, the hard part is getting out of those bad habits.

  6. Cissy M said :

    Set reasonable, attainable monthly goals. I set a goal of 3 pounds/month, and I lost 35 pounds in a year. When you achieve goals, you become more confident. Where are you going to be six months from now if you don’t do this? If you have failed at weight loss in the past, then you need to set smaller goals.

    Walk either outside or on a motorized treadmill three times a week. Eat a regular breakfast and lunch, but a diet dinner.

    If you are pre-diabetic, there are vitamin/mineral supplements formulated for diabetics that will help control your current blood sugar situation. You should start taking them now.

  7. tim g said :

    diet and lose weight. losing weight greatly helps to control diabetes and high blood pressure. eat non/low fat everything.
    avoid eggs, cheese, ice cream and red meat.

  8. Pete Edwards said :

    Start walking ASAP. And better yet find some old ski poles and start walking. Walking with poles will help to turbo charge your walking campaign – helping to burn more calories by working more muscle groups and at the same time helping to radically reduce the stress to the shins, knees, hips and back!

    Ideally you will use the correct length poles for Nordic Walking or Ski Walking – shorter than cross country poles and about the same length as downhill poles.

    Be sure to avoid the cheap/flimsy 2-piece and 3-piece twist-lock and flip-lock collapsible poles – especially those especially poorly made ones from China.

    Perfect length poles help us to automatically walk with a super straight back – better walking posture is biomechanically a good thing. This improved walking posture when combined with the unique 4-Wheel-Drive type action of walking with poles radically reduces the stress to the weight bearing joints. Nordic Walking is low impact and yet provides a highly effective workout – burning more calories and working more muscle groups than regular walking.

    Walking with poles may look goofy, but using the correct technique and the Perfect Length Poles will give you more bang for your buck.

    Get off the couch and start walking – and have FUN Nordic Walking!

  9. Rickie Cervenak said :

    Hullo, simply turned into aware of your website thru Yahoo, and found that its really educative. I’m gonna be careful for brussels. I will appreciate when you continue this in future. Lots of other people shall be benefited from your post. Thanks!


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