You can reduce your risk for developing type 2 diabetes. Learn how you can take small steps to change your diet, increase your level of physical activity, and maintain a healthy weight. With these positive steps, you can stay healthier longer and reduce your risk of diabetes. The Diabetes Prevention Program-a large study done in people with pre-diabetes-showed that 150 minutes of physical activity a week (30 minutes, 5 times a week) helped prevent or delay type 2 diabetes. In this study, people also lost 10 to 20 pounds by making changes in their eating habits.
Do these guidelines seem hard to fit in to your busy life? It’s not easy to find the time. You won’t go from zero to thirty or sixty (minutes), in a day or week. Take one step at a time. Slowly build up to your goal. Walk for 15 minutes a day for 2-3 days, increase to 30 minutes by day 6. Before you start exercising, it is very important to stretch your muscles effectively. Proper stretching will increase your flexibility and minimize your chances of pulling a muscle. By following this simple routine, you can become loose and limber in a few minutes. Perform all stretches slowly with controlled movements for 10-20 seconds taking slow deep breaths. Do not bounce or stretch to the point of pain.
(Many yoga poses help improve balance and flexibility).