Put Your Best Foot Forward &
Reduce Your Risk of Diabetes

• Do you know if you are at risk for getting diabetes?

• Do you have a family history of diabetes?

• Do you want to beat your odds of getting diabetes?

If you answered yes to any of the questions above read on.

In recent years, there has been an alarming increase in the number of people with Type 2 (adult onset) diabetes and obesity. The National Institute of Health reports that two simple lifestyle changes, diet and exercise, can significantly reduce your chances of getting this deadly disease by as much as half.

People who participated in a clinical trial and were physically active at least 30 minutes
a day, for five days a week, and lost an average of 15 lbs. experienced the greatest benefits. Most people chose walking for exercise. Getting out and being active is part of any healthy lifestyle, but exercise offers even greater benefits for people at risk for obesity and diabetes. In addition to becoming more active, people also cut back on their fat and calorie intake.

Diabetes is a serious lifelong condition that touches every part of your life. Why not do everything that you can to protect your health? Preventing diabetes is easier than living with the disease.

By making two simple lifestyle changes, you can reduce your risk for diabetes.

1. What you eat matters! Eating the right food is one of the most basic and important ways to reduce your risk of diabetes. Anyone who wants to feel good and be healthy needs to eat well. This does not mean that you will never be able to eat sweets again, but in moderation. By eating properly, you can reach and maintain a healthy weight and protect your long-term health. For more information on a healthy diet go to HNE’s Web site (www.healthnewengland.com) and click on Health Management Programs.
2. Become more physically active! Physical activity helps to reduce body fat by building or preserving muscle mass and improving the body's ability to use calories. When physical activity is combined with proper nutrition, it can help control weight and prevent obesity, a major risk factor for many diseases including diabetes. Studies have found that regular physical activity can improve your mood and the way you feel about yourself. Researchers have also found that exercise is likely to reduce depression and anxiety and can help you to better manage stress. Keep these health benefits in mind when deciding whether or not to exercise.

By making healthier choices, you can:

• improve the quality of your life
• reduce your risk for developing heart disease
• live a longer and healthier life
• reduce depression and anxiety, and
• better manage stress

How to get started?

The exercise that you choose should fit your lifestyle and interests. By choosing an activity that you enjoy, you will be more likely to stick with that activity. Evidence suggests that even low to moderate intensity activities can have benefits. For inactive people, the trick is to get started. Things that you may not consider as “exercise” can help such as housework, gardening, golfing, bowling and shopping. Remember, any amount of physical activity you do is better than none at all. Before starting any exercise program, talk to your doctor.

Walking is an easy and inexpensive way to begin a physical activity program. All you need is a pair of well made comfortable shoes and a safe place to walk. Walking is a good way to get started in an exercise program, especially if you haven’t been very active. Mall walking is perfect when you cannot walk outdoors. Many malls have organized mall-walking programs, call your local mall today.

Some simple tips to help keep you motivated on your path to good health:

• Find a friend to exercise with. You will be less likely to cancel on a friend than on yourself. Exercising is a lot easier (and a lot more fun!) when you're not alone.
• Schedule your workouts. Write it down. You will be more apt to follow through if your workout is scheduled as part of your day.
• Keep a detailed log to track your progress.
• Set goals for yourself. You will be more likely to stick with your workout if you have a goal.
• Reward yourself! Treat yourself by getting a massage, manicure, or new article of clothing.