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India is becoming a sweeter nation by the day. Wondering what I mean by a sweeter nation. Today , on this day of World Diabetes day we would like to take you through some facts about diabetes. According to the World Health Organisation, India has been declared as the Diabetic capital of the world.
The statistics are alarming. In 2000 there were 32 million diabetics in India, in 2013, the figure doubled to 63 million and by 2030 it has been projected to touch 101.2 million. India ranks second, between China with 90 million and the USA with 24 million diabetics. The factors largely driving this dramatic rise include overweight and obesity. The annual spend on diabetes is Rs 1.5 lakh crore, 4 times the central Government’s allocation of Rs 32000 crore.
The Prime Minster of India Narendra Modi on World health day said on twitter that a healthy lifestyle is a key to overcoming diabetes. “Our lifestyle is the biggest cause for diabetes. If every citizen of my country is healthy, then my country will be healthy. I call upon you to defeat diabetes, which plays host to so many diseases,” said Modi in his message to Indians on World health day.
Some Facts
- 422 Million adults globally suffer from diabetes
- 5 million deaths are directly attributed to diabetes each year
- 1 in 3 adults aged over 18 years is overweight and 1 in 10 is obese
Source: WHO
Diabetes can be controlled however with exercise. Here are some excerpts from a blog written by one of the GOQii coaches Disti Shah. According to Disti, the facts and myths about diabetes are plenty especially on the kind of foods one should have or not have, whether one should exercise to control diabetes etc. But diet is not all that one needs to focus on. Exercise is equally important.
However, when diabetes exercises one should keep in mind the following at what sugar levels should we allow or not allow a diabetic person to exercise? What should be the intensity and frequency of exercise and What type of exercise should a Diabetic do?
Here are some information on about how regular exercise can control your Diabetes.
How does Exercise Help in Diabetes?
- Lowers blood sugar levels.
- Helps you feel better.
- Help maintain proper body weight.
- Help keep the heart rate and blood pressure lower.
- Helps keep blood fats levels normal.
- Improves insulin sensitivity.
- Help maintain normal blood circulation in the feet.
Now that we know seven of the many reasons why exercise is important for a person with diabetes, let’s know which exercise benefits diabetics.
Which kinds of Exercise are Best?
Expert agrees you need either
- 30 minutes of “moderate intensity” aerobic activity – 5 days a week.
- “Vigorous intense” aerobic activity 20 minutes or more a day – 3-5 days a week.
In addition, you should add flexibility and strength training to your routine.
- Flexibility activities 5-7 days a week.
- Strength training 8-10 exercise, 10-15 repetitions of each exercise, 2-3 days a week.
Calories Per hour and the types of moderate and vigorous exercises
| Moderate physical activity for one hour | Calorie burnt per hour |
| Hiking | 370 |
| Light gardening / Yard work | 330 |
| Dancing | 330 |
| Golf(walking and carrying clubs) | 330 |
| Bicycling (<10mph) | 290 |
| Walking (3.5mph) | 280 |
| Weight lifting (light workout) | 220 |
| Stretching | 180 |
| Vigorous physical activity for one hour
|
|
| Running / Jogging (5mph) | 590 |
| Bicycling (>10mph) | 590 |
| Swimming (Slow freestyle laps) | 510 |
| Aerobics | 480 |
| Walking (4-5 mph) | 460 |
| Heavy Yard work (chopping wood) | 440 |
| Weight lifting (vigorous effort) | 440 |
| Basket ball (vigorous) | 440 |
Source – Dietary guidelines for Americans – 2005 *(These values are not specifically for Indians as they are taken from American journals)
Remember that Diabetes cannot take your hope, faith, attitude, courage, happiness, and happy life away from you. We are the author of our own health and disease. Let’s overcome it, no matter what type or what level of disease it is. Let’s help others and ourselves to be active most of the time. Exercise can permanently remove or reduce medication.
To read it at length go to http://goqii.com/blog/regular-exercise-can-control-diabetes/
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