News programs proclaim that millions of Americans weigh too much, and that this added weight can lead to type 2 diabetes. For many, type 2 diabetes can also lead to death. As stated on the American Diabetes Association (ADA) website, “in 2007, diabetes was listed as the underlying cause on 71,382 death certificates and was listed as a contributing factor on an additional 160,022 death certificates. This means that diabetes contributed to a total of 231,404 deaths.” In order to avoid developing type 2 diabetes, an exercise program should become a priority in each person’s life. Think about it this way – making time for exercise can truly extend a one’s life.
Of course one must obtain a doctor’s approval before beginning any exercise program, but after the go ahead is given, it may be difficult to know where to begin. Lots of people just don’t like to exercise, let alone learn about it. The ADA solves this problem by offering amazing fitness information on their web page. They outline ways for a person to motivate him or herself, and they also give ideas on different types of exercise.
First they explain that exercise can be fun. In fact, exercise can be anything that promotes movement of the body. Did you know that dancing, gardening, walking, and even playing with children or grandchildren counts as exercise? Other great examples are roller skating, swimming, tennis, and hiking. So, if a woman thought that all exercise had to be done in a smelly gym with perfectly fit people, she now knows that there are dozens of ways to fit exercise into a daily routine.
The ADA also asserts that one can motivate himself to exercise. Yes, it’s possible to ignite a fire for movement from within! One way they outline consists of setting attainable goals.Â
For each goal, think about four things:
- How long will you try to reach this goal? Keep it short.
- How often will you do this?
- Is it easy to do in your regular daily life? Keep it realistic.
- Is it limited in scope? Be specific.
For instance, a woman in her fifties may decide to begin a jogging program. If she thinks about the list above, she may decide to run to the end of her street the first day, half way around the block the second and third days, three fourths the way around the block on the fourth day, and so on. She will also have to decide how many days to jog per week, and what time of day she will complete the goal. Finally, she should envision her final goal. Does she ultimately want to participate in a half marathon, or is her goal simply to shed 10 percent of her body weight?
Type 2 diabetes can be caused by being overweight, and since so many Americans can be classified as obese, exercise should become a priority. If a man or woman dedicates him or herself to increased fitness, the benefits will be many, including a longer, healthier life.
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