How can 30 minutes change your life? November is Diabetes Awareness Month. And I spoke on Physical Activity at a Diabetes Summit last week. My research revealed that diet and exercise could delay or prevent diabetes. I learned that thirty minutes of exercise three times per week could reduce your risk of diabetes by 58%. Physical activity makes the body more sensitive to insulin (the hormone that allows cells in the body to use blood sugar for energy), which helps prevent or manage diabetes. I’ve shared that my fitness journey began with a challenge from a friend. The challenge was simple. Walk for thirty minutes a day for 100 days. Those one hundred days of crying and praying my way through to the end were a life-changing experience for me!
More than 34 million Americans have diabetes (about 1 in 10), somewhere between 90-95% of them have type 2 diabetes. My father was a Type 2 diabetic and my doctor warned me about my risk of insulin resistance several years ago. What can we do to help prevent or manage diabetes?
According to Exercise and Sport Science Australia, people with Type 2 diabetes or prediabetes should strive for a minimum of 210 min per week of moderate-intensity exercise. If the activity is at a vigorous intensity, 125 min per week has the same effect.
Build Muscle Mass
Skeletal muscle is the single largest organ in the body. Reduced muscle mass and strength are associated with insulin resistance. It’s crucial to build muscle mass because after eating, 70 to 80 percent of the glucose in the body goes to muscles. If our muscle mass is low, it hinders our capacity to clear glucose from the bloodstream. But the more muscle we can maintain, the more insulin receptors we’ll have. Physical activity both burns calories and helps the body maintain lean, metabolism-supporting muscle.
Eat With Intention
Typically we should be consuming more fruits and vegetables. We also need fiber-rich foods and healthy fats in our diet. Check with a healthcare professional or nutritionist to find out what will work best for you.
In pursuing wellness and disease prevention, it’s essential that we get active, build muscle mass, and be intentional with our food choices. So, how can 30 minutes change your life? It’s never too late to find out!
What activity can you add to your schedule three times a week for thirty minutes?
Father God, we rejoice in the intricate design of our bodies. We praise You because we are fearfully and wonderfully made. Lord, teach us how to be better stewards of the bodies that You’ve given us. Could You show us the path to wellness so that we can honor You with our bodies? In Jesus’ name, we ask, Amen.