The American College of Sports Medicine recommends:
“Regular physical activity will provide more health benefits than sporadic, high-intensity workouts, so choose exercises you are likely to enjoy and that you can incorporate into your schedule.
“ACSM’s physical activity recommendations for healthy adults, updated in 2011, recommend at least 30 minutes of moderate-intensity physical activity (working hard enough to break a sweat, but still able to carry on a conversation) five days per week, or 20 minutes of more vigorous activity three days per week. Try a combination of moderate- and vigorous-intensity activity to meet this recommendation.
“Examples of typical aerobic exercises are: walking, running, stair climbing, cycling, rowing, cross-country skiing, swimming.
“In addition, strength training should be performed a minimum of two days each week, with 8-12 repetitions of 8-10 different exercises that target all major muscle groups. This type of training can be accomplished using body weight, resistance bands, free weights, medicine balls or weight machines.” (11)
If you have diabetes, are overweight, or have any other health condition, consult your healthcare practitioner before beginning any new exercise regimen.
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5. Get Enough Sleep
The importance of adequate, good quality sleep is often under-estimated.
Regular exercise helps sleep quality as well.
6. Control Stress
Inflammation is a contributing factor to diabesity. Further, overeating and poor eating choices (“comfort food”) are common reactions to stress, exacerbating the problem.
There are healthy means to alleviate and manage stress (yoga, exercise, meditation, social interaction, acupressure, music, engaging in activities you enjoy, essential oils, etc.)—find some that work for you and keep the junk food out of your home.
7. Measure Your Progress
Dr. Hyman recommends charting your progress, citing research that those who do are more successful in managing weight and blood glucose. This doesn’t mean counting calories and getting on a bathroom scale every day—that can be counter-productive.
Dr. Hyman suggests:
- Before you change anything, take baseline measurements: weight, waist circumference, body mass index (find an easy calculator here), and blood pressure (optional).
- After changing your eating and activity habits as outlined above, measure again once a week or so and keep a log of your progress. This will show you how fast and how well you’re doing. It won’t take long to see a difference. You are doing this by yourself, for yourself and measuring improvement will encourage and inspire you to keep going!
“Diabesity” doesn’t have to be a death sentence—Dr. Hyman attests to his fact. By changing the factors that got you to where you are, reversing diabetes is completely possible.