We all are aware of the benefits of physical exercise, but the challenge is more now on how to encourage people to simply be active and be less relax or simply sit less to avoid type 2 diabetes. Scientific research has come to a conclusion that reduction in physical activity and an increase in sedentary lifestyle behavior has an adverse effect on the human body.
And it can furthermore harmful if a person is type 2 diabetic. The results show the impact of avoiding physical activity and sedentary behavior. For instance, sitting idle or viewing computer games, watching television and any activity where there is no physical activity at all, has an adverse effect on our body a research conducted by the University of Liverpool in the United Kingdom shows the data.
A sedentary lifestyle is very dangerous for our health and cause of type 2 diabetes
We all know the importance of exercise in our life, but the challenge is simply to encourage people to be more active and move a lot and avoid sitting idle. A study conducted by a group of 45 people with an active lifestyle, including 20 people suffering from type 2 diabetes.
After 15 days of less physical activity, all the participants had a higher level of fat and their body was less responsive towards the hormone, insulin (also known as insulin resistance). Among the participants who are type 2, diabetes patients gained a greater amount of fat around their waist and in their blood, which is a strong risk factor for the development of type 2 diabetes and making the condition of the person worse.
The participants were asked again for 15 days when they resumed their daily activity and this time the researchers found the opposite result. Means people were more active and their fat around their waists subsided, also their insulin level was normal.
Results start showing its effect
This shows the benefit of physical activity on the human body, and how it plays a major role in reducing the type 2 diabetes. Type 2 diabetes is a serious condition, and also it is a lifelong condition where the glucose level in the blood is too high. More than 4.5 million people in the United Kingdom have type 2 diabetes. It is also estimated that 12.5 million people are at high risk of developing type 2 diabetes.
Every day is very important in our life and key to healthy living and avoiding disease is by doing the more physical activity. When we are more physically active than we are least affected by type 2 diabetes, sedentary behavior plays a very important role in this condition.
A Sedentary lifestyle is a type of lifestyle of a people with little or no physical activity. A person living a sedentary lifestyle is often like sitting idle or lying down and engaging in an activity like watching television, playing computer games, reading every activity in which a person is not physically active comes under the sedentary lifestyle.
A sedentary lifestyle and type 2 Diabetes
When a person is going through a sedentary lifestyle than they don’t get a daily dose of physical activity. As a reason which a person is at high risk of obesity, and develops type 2 diabetes. Once a person is diagnosed with type 2 diabetes than they are at a higher risk of heart disease, stroke, kidney failure, eye disease, problems in foot and skin.
According to the World Health Organization (WHO), a person having sedentary lifestyle is leading cause of death and disability of the body organs. Around 3,00,000 premature deaths every year in the United Kingdom alone is because of a sedentary lifestyle.
These deaths are mainly from the cardiovascular disease (disability in the function of the heart) which is more of a concern for the people who are diabetic and especially the type 2 diabetes patients are at higher risk.
Overview to overcome a sedentary lifestyle
One way through which we can maintain a healthy weight or lose weight is through exercise. Researchers recommended that people should engage in moderate to intense physical activity for at least 3o minutes a day, and at least five days a week.
But less than half of the total population in the United States don’t participate in in the recommended time routine. And the scenario is even worse when 25 percent of remaining people get involve in no physical activity at all. Which means only 25 percent of the youth engage in the 3o minute exercise and the remaining 75 percent are sedentary lifestyle addicted.
Kids following the path of their parents
Even the kids follow the foot mark of their parents, and they spend most of their time either watching television, playing computer and video games, surfing the internet through their cell phone on computers, doing their homework. Means no physical activity in the form of outdoor games.
According to the statistical data after 1980, the number of overweight children in the United States and other developed countries has tripled from the initial level. If we explain in a practical term than it means that today more than or among every 6 children 1 child is between the age of 12 to 19 years of age are overweight and are at a higher risk of health problem and even type 2 diabetes can be found.
The role of exercise on our health
Keeping the body weight directly proportional to height or according to the (BMI) is one of the most effective ways to control diabetes. We can keep type 2 diabetes at bay by just doing exercise 20 to 30 minutes a day and five days a week and also overcome sedentary lifestyle and start moving more and sitting less.
If a person is suffering from type 2 diabetes than exercise routine can help them minimize health risks and improve their health condition.
Now food is broken into compound form and one of the compounds is called glucose and it releases into the bloodstream. Our pancreas release insulin, that allows glucose to enter in the cells as a source of energy. But when people are inactive then their body can’t use insulin properly.
If this occurs then our pancreas even send more insulin and release bloodstream, but instead of turning the food into energy, it starts storing extra fat in the body. Which further creates an increase in blood sugar level and it further leads to type 2 diabetes.
Researchers have further revealed that even one day of physical activity can help people in improving a person’s ability to use insulin. However, it lasts for 12 to 48 hours only. That means regular physical activity is very important to keep insulin working properly in the body.
How to check health risk in a person
Doctors can help in checking the diabetic level and also evaluate the lifestyle and overall health of the person. One quick method to do so is by measuring the body mass index (BMI) of a person, and their waist size. BMI measures total body fat based on the height of and weight of the person.
A score 18.5 to 24.9 is known as a normal range. However, a score of 25 or more gives the indication of extremely high risk. Wist size plays a major role in this case, which means more abdominal fat puts a person at a higher risk of type 2 diabetes. A man should have the waist size not more than 35 inches and women waist size should not be more than 32 inches.
How to start physical activity
Consult your doctor about the safe physical activity, which varies from person to person
Drink 6 to 8 liters of water every day
Don’t just sit still and watch television, or any type of less or no physical activity, after every 15 to 20 min stand up and start walking
Play outdoor games with family and friends
Take stairs instead of the lift, and walk as much as you can possibly walk
Set your fitness goal and also check your progress regularly
Park your car or vehicle away from the front door and walk from the car parking to your office
Spend your weekends with your family in outdoor vacation, participate in fitness session, yoga session, 100-meter race between friends, jogging early in the morning for the best result possible.
Tips for children
Try to participate in every possible physical activity like dance to the tone of music, drama, outdoor games.
Use bicycle instead of the scooter to raise your stamina and power, jump ropes just enjoy in physical activity and don’t engage in sitting and watching television, playing video or computer games very often.
Physical activity is like investing in your future, the more you invest the better is the result you get. And most importantly you will fill less addicted to a sedentary lifestyle and type 2 diabetes.