-

 

 DIABETICS BOOST HEALTH WITH BIWEEKLY WORKOUTS





Living with diabetes doesn’t mean you have to spend hours at the gym every day to protect your heart. New research involving more than 50,000 adults with diabetes shows that being active just a couple of times a week can make a real difference. Whether you’re a “weekend warrior” who packs all your exercise into one or two days, or you prefer to spread your workouts evenly throughout the week, the benefits are comparable—as long as you hit the recommended 150 minutes of moderate-to-vigorous activity per week.

This study, published in the Annals of Internal Medicine, analyzed over 20 years of data from the National Health Interview Survey. Participants were divided into four groups: inactive, insufficiently active, weekend warriors, and regularly active. The findings were striking: people who exercised—whether all at once or spread out—reduced their risk of dying from heart disease by 33%, and from any cause by 21%, compared to those who didn’t exercise at all.

But managing diabetes and protecting your heart isn’t just about exercise. There are other powerful ways to prevent complications and keep your blood sugar in check. For starters, nutrition plays a huge role. Eating a balanced diet rich in whole grains, lean proteins, healthy fats, and plenty of vegetables can help stabilize blood sugar levels and support overall health. Cutting back on processed foods, sugary drinks, and excessive carbs is key.

Stress management is another crucial factor. Chronic stress can spike blood sugar and increase the risk of heart problems. Finding ways to relax—whether through meditation, deep breathing, yoga, or simply spending time doing things you enjoy—can make a big difference.

Don’t overlook regular medical care either. Keeping up with doctor visits, monitoring your blood sugar, and taking medications as prescribed will help you stay on top of your condition and catch any issues early.

The takeaway? If squeezing in daily workouts feels overwhelming, don’t sweat it. Focus on hitting your 150 minutes of activity per week, whether on weekends or throughout the week, and combine that with healthy eating, stress control, and regular checkups. Together, these steps form a strong defense for your heart and your overall health.

Ready to take the next step? ProTime-Fitness can help you craft a plan that fits your lifestyle and goals. Visit ProTime-Fitness.org for support, guidance, and resources tailored especially for people managing diabetes. Prioritize your health—your health is your wealth.

Comments

Post a Comment

Popular posts from this blog

-
Image
DIABETES: CAUSES, SYMPTOMS, MANAGEMENT, AND PREVENTION    Diabetes is a complex, chronic condition that comes in several forms, each with its own causes, risks, and best ways to manage it.  Diabetes alters how your body uses insulin, a substance produced in the pancreas, required by cells to absorb sugar in the form of glycogen. When glycogen is unavailable to your cells, they lack an energy source. The two most common types of diabetes are Type 1 and Type 2 diabetes. Type 1 is primarily an autoimmune issue—your own immune system mistakenly destroys the insulin-producing cells in your pancreas (Nature Reviews Disease Primers) There are rare, less-understood forms as well, often linked to genetics. Type 2 diabetes, which accounts for over 90% of all cases, develops when your body becomes resistant to insulin or doesn’t make enough of it (Nature Reviews Disease Primers; NY.gov). Symptoms can be similar to Type 1, but often develop more gradually and can also include blurred...
Read more

Diabetes drugs may reduce the risk of Alzheimer’s.

-
Image
    Diabetes drugs may reduce the risk of Alzheimer’s. The study finds people taking the drugs have fewer biomarkers, slower cognitive decline. People taking certain drugs to lower blood sugar for type 2 diabetes had less amyloid in the brain, a biomarker of Alzheimer's disease compared to people with type 2 diabetes who are not taking the drugs and those without diabetes. The new study, published in the August 11, 2021, online issue of  Neurology , the medical journal of the American Academy of Neurology, also found people taking these drugs, called dipeptidyl peptidase-4 inhibitors, showed slower cognitive decline than people in the other two groups. In people with type 2 diabetes, the body no longer efficiently uses insulin to control blood sugar. Dipeptidyl peptidase-4 inhibitors, also known as gliptins, can be prescribed when other diabetes drugs do not work. They help control blood sugar when combined with diet and exercise. "People with diabetes have been shown to ...
Read more
-
Image
COLONOSCOPY: WHAT YOU NEED TO KNOW A colonoscopy remains one of the most effective ways to detect and prevent colorectal cancer before it becomes a serious threat. During the procedure, doctors can find and remove precancerous polyps, significantly lowering your chances of developing colorectal cancer later on. Studies consistently show that getting a colonoscopy every 10 years—recommended for most adults at average risk—not only saves lives but also costs less over time compared to other screening methods like yearly fecal occult blood tests (FOBT) (Annals of Internal Medicine). Medical experts generally advise starting regular colonoscopy screenings around age 45 or 50, depending on your health history, and repeating them every decade if no issues are found. This timeline is supported by substantial evidence showing colorectal cancer rates stay very low within ten years of a clean colonoscopy (BMJ). If colorectal cancer or certain polyps run in your family, your doctor might suggest ...
Read more