how to prevent diabetes

 For prediabetics, people's most important thing is maintaining a 'healthy' weight and adopting an active lifestyle which includes regular physical activities. Annual checkups are needed for individuals who are in the risk group for early identification of individuals at risk of developing type 2 diabetes mellitus during the prediabetics period.

a pregnant woman who is in the high-risk category, optimal maternal nutrition and weight maintenance is important. It prevents the delivery of low birth weight babies. (less than 2.5kg in Asian countries) and them getting diabetes in adulthood. 

adopting healthy lifestyle programs in the early school years and early adult life help with the prevention of developing risk factors, which will predispose to diabetes in later life.

01. Increased physical activity

Just 30 minutes of moderate exercise a day, five days a week, is enough to promote good health and reduce the chance of developing type 2 diabetes. 

02. A healthy diet

Eating between three and five servings of fruit and vegetables a day and eating less sugar and saturated fats are important in maintaining an appropriate weight, and therefore a lower risk of type 2 diabetes.

03. Weight maintenance

over half of all cases of type 2 diabetes could be avoided if excessive weight gain in adults could be prevented. 

It is important to concentrate on building muscle mass. Muscle mass is a storage space to keep excess sugar in the body. when there are more fat cells and limited storage space available to store glucose when the muscles get developed the blood glucose level will go down. Try to exercise to increase muscle mass and reduce fat cells. do some weight lifting at least 2kg for females and 4kg for men.

Be active  

Exercise is extremely important in managing blood sugar levels in diabetic or prediabetic people because of its effects on blood glucose and free fatty acids. 

Exercise burns calories and helps to control your weight, reduce your stress and tension, and maintain a feeling of well-being. 

in addition, regular exercise improves the body's response to insulin and helps to make oral anti-diabetic drugs and insulin more effective. 

it also promotes blood circulation, and lowers cholesterol and triglyceride levels, thus reducing the risk of cardiovascular disease. Individuals using insulin may need adjustments to their meal patterns to prevent hypoglycemia during and after strenuous activity. 

Exercise reduces the need for insulin and increases the need for food. It is important to include physical activity every day and adjust the meal pattern accordingly. 

• Keep physically active to balance the calories you consume. 
• Be physically active for at least 30 minutes for adults on most days of the week. 
• Limit TV time to less than 2 hours per day. 
• Prepare an activity schedule and try to be in groups, like walking groups and relevant sports
• Do simple exercises to follow at home and go slow at the beginning. 

Note: Consult a medical officer before starting a vigorous exercise program if you have ever had heart trouble or high blood pressure or suffered from chest pain, dizziness or fainting, arthritis, or if your age is over 40 for a man or over 50 for a woman. 

Guidelines to be active

No need for special skills or training to be physically active. walking is a good, effective way to be active. you can participate in sports and exercise programs, even if there are no complications and on the advice of a doctor. 

Physical activity should be initiated slowly, and the intensity should be increased gradually (start with a 10-minute walk three times a week and work your way up to 30 minutes of brisk walking or other forms of moderate activity five times a week)

Activities can be split into several short periods instead of one long period. 

Try to select activities that you like and can fit into your daily life. 

It may take time to incorporate more activity into your daily life. you should not get discouraged if at first, you miss a day or two: just keep trying and do your best to make it a regular part of your life. you will soon realize how good it feels to be physically active and fit. 

Be engaged with your neighbourhood or friends to have group activities which can support the people around you who are trying to be physically active. 

The forms of physical activity that you can engage in can be social. allowing you to converse and spend time with family or friends or to develop new relationships 

Tilt the balance with physical activity

should maintain the weight, intake of calories must equal your energy output. 

to lose weight, you must use more energy than you take in. 

can choose any combination of a type of activity at the length of time specified from the following table to burn approximately 150 calories. 

when adopting the menu planning suggested for overweight and obese people along with participating in moderate amounts of physical activity listed below, facilitate weight loss, equivalent to approximately 3kgs in one month. 

examples of a moderate amount of physical activities(burn approximately 150 calories)

• washing windows or floor for 45-60 minutes
• Gardening for 30-45 minutes
• Washing and polishing a car for 45-60 minutes
• Pushing a grass cutter 2.5kg in 30 minutes 
• Sweeping garden for 30 minutes
• Walking 3kms in 30 minutes 
• Shovelling sand for 15 minutes
• Stair walking for 15 minutes
• Wheeling yourself in a wheelchair for 30-40 minutes
• Playing volleyball for 45-60 minutes
• Playing football for 45 minutes
• Walking 3kms in 35 minutes
• Basketball in 30 minutes
• Bicycling 8kms in 30 minutes 
• Dancing fast (Social) for 30 minutes
• Water aerobics for 30 minutes
• Swimming laps for 20 minutes
• Jumping rope for 15 minutes 
• Running 2.5kms in 15 minutes 

Here are some best products you may be interested in for exercise according to your lifestyle 

01. Teenitor 13 Rung Agility Ladder Speed Ladder Training Ladder for Soccer, Speed, Football Fitness Feet Training Carry Bag Agility Training Equipment

Ultimate Speed and Agility Training Set - Comes with agility ladder with 4 metal pegs, 9 disc cones, running parachute & speed hurdles. Our set is made of durable and high-quality materials that make it perfect for coaches' and athletes' indoor & outdoor training in all sports: football, soccer, tennis, baseball or any sport that requires speed, quickness of the feet and vigilance.

TAKE YOUR ATHLEAthletic Performance to the Next Level - Run faster, jump higher & dig harder with resistance & HIIT training. Build explosive power as the resistance parachute for sprinting simulates sledge training, creates air resistance and increases leg drive and top-end running speed. Proven & tested by professional athletes, coaches and trainers worldwide.

Develop strength, explosiveness and endurance: The resistance parachute creates drag which forces you to work harder, which in turn builds overall strength. Build speed and strength in one exercise. The resistance parachute for sprinting simulates sledge training creates air resistance and increases leg drive and top-end running speed

Easy Step-by-Step Training: Train yourself with our step-by-step training ebook: With a lifetime guarantee, your purchase of our speed set equipment comes with a fully illustrated ebook that shows you various training exercises for flexibility at every fitness level. Improve Your Speed, Agility, and Footwork Using the kit with our e-book create a variety of exercises that will benefit your speed, agility, coordination, footwork, balance, and explosiveness.

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02. Sunny Health & Fitness SF-BH6629 45-Degree Hyperextension Roman Chair

About this item

• LOWER BODY WORKOUT: Targets the lower back, hip and glutes.
• EXPERT DESIGNED: Features a sleek and sturdy compact steel frame design ideal for home use.
• SPACE SAVING: Foldable for easy storage, convenience and portability.
• COMFORT: high-density foam hip support pads with foam leg rollers.
• CUSTOMIZATION: Adjustable for different height requirements, maximum weight capacity is 250 LB.
• NONSLIP HANDLEBARS: Maintain a solid grip while you work on your gains.

03.  VIP 5 In 1 Abdominal Exercise Roller Set with Push-Up Bar, Gliding Discs Skipping Rope & Knee Pad Strength Training Workout Fitness Equipment Home & Gym Abs Trainer, VIP10020, BLUE

5 IN 1 HOME WORKOUT FITNESS KIT: This 5 In 1 Home Training Equipment Set Includes An Adjustable Jump Rope, Hand Grip Strength Grabber, Press Up / Push Up Bar, and Abdominal Roller With Supportive Mat. Ideal For Core Strength Workouts At Home Or The Gym

DYNAMIC ABS STRENGTHENING ROLLER: Convenient And Easy To Use Abs Exerciser Strengthens Your Core, Burns Calories And Tones Your Abdominal Muscles. The Abs Wheel Features Non-Slip Easy Grip Rubber & Grips To Any Floor Surface

KNEE SUPPORTIVE ABS MAT: The Kit Comes With A Supportive Mat Designed To Protect Your Knees As You Slide The Abs Roller Wheeler Up And Down. It Helps Prevent Injury And Makes The Exercise More Comfortable

CUSHIONED COMFORTABLE PRESS-UP BARS: The Sloping Press Up Bars Can Be Detached Or Mounted In Seconds And Are Anti Slip. The Bars Are Heavily Cushioned To Make Your Press Up Routine More Comfortable And Stable

IDEAL PORTABLE HANDY WORKOUT KIT: Ultra Lightweight Easy Assemble Ab Abdominal Exercise Roller Kit Allows A Workout On The Go Wherever You Are. Perfect For A Home Gym But Also Convenient For Travel Or Holiday

04. Bluefin Fitness Tour XP Exercise Bike | Home Gym Equipment | Heavy-Duty Steel Frame | Foldable Design | 8 x Resistance Levels | Heart Rate Sensors | Kinomap App Compatible | LCD

GET FIT AT HOME: The Tour XP exercise bike offers a low-impact, high-intensity cardio workout from the comfort of home! Designed with a heavy-duty reinforced steel frame & 8 adjustable resistance settings, training like a pro has never been easier!

KINOMAP APP COMPATIBLE: Bring your home workouts to life with the Tour XP’s Kinomap App compatibility. With options to train around the world, take part in competitions, and monitor your progress, you’ll always be motivated to train harder.

QUIET & POWERFUL: Featuring a professional grade belt drive, the Tour XP provides an ultra-smooth pedalling motion that protects your joints, ensures minimal noise disturbance & is maintenance-free! You’ll have zero worries working out at home!

COMPACT FOLDABLE DESIGN: Engineered with a simple folding design, the exercise bike is dismantled within seconds! The compact features allow you to work out anytime, anywhere and easily store away after use. Making it essential for any home gym!

EXTRA FEATURES: Enhance your workouts with the Tour XP’s fitness extras: Measure distance, time, and calories with the LCD console monitor your pulse with the heart rate sensors, & adjust the seat for training that tailors to you!

05. UMAY Exercise Bikes for home use, Folding Fold away Exercise Bike Foldable with Adjustable Seat, Stationary Bike Indoor Cycling Cardio Exercise with Adjustable Magnetic Resistance

✔️【Heavy Duty Steel Construction】This multifunctional fold-away exercise bike adopts a premium steel frame. The folding bike was equipment with high-quality style, simple and generous design, compact and fashionable. The mini exercise bike for heavy people is very suitable for the home. Maximum Weight Capacity: 220Lbs.Unfolded size: 82cm x 47cm x 112cm.

✔️【Foldable Exercise Bike to Save Space】LONTEK folding exercise bikes for men is easy to assemble. You can install the indoor exercise bike for home use in a few minutes. The simple assembly home gym fitness equipment exercise bike foldable was compact, and the steppers for exercise workout were built-in wheels, which make it easy for you to store the gym equipment for home. Folded size: 42cm x 47cm x 132cm.

✔️【Customized Cycling Workout】Indoor bike exercise equipment with 16-level of magnetic control resistance can provide more precise adjustments, the folding exercise bike allows users to easily exercise with different levels of difficulty. The design of magnetic flywheel exercise bikes for home use can minimize noise. Will not disturb your family while you are enjoying exercising, it is one of the best options for exercise equipment for home use.

✔️【Easy-to-Read LCD Screen】 This fitness bike is equipped with an LCD screen, which can not only clearly display real-time digital tracking, but the exercise machine also allows you to grasp your physical condition during exercise. You can read the speed, time, distance and calories burned on the exercise bikes during exercise. It will make your exercise easier and more effective.

✔️【7-Level Height-Adjustable Seat】LONTEK is committed to producing high-quality indoor cycling bikes. This indoor bike is specially equipped with a 7-level adjustable seat, which increases the user's suitable height range: 4.9' to 6.1'. You and your family can make the most of this exercise bicycle!