{"id":972,"date":"2021-09-29T17:23:34","date_gmt":"2021-09-29T17:23:34","guid":{"rendered":"https:\/\/brownsvillenews.org\/a-step-by-step-approach-to-lower-risk-of-developing-type-2-diabetes\/"},"modified":"2021-09-29T17:23:34","modified_gmt":"2021-09-29T17:23:34","slug":"a-step-by-step-approach-to-lower-risk-of-developing-type-2-diabetes","status":"publish","type":"post","link":"https:\/\/brownsvillenews.org\/?p=972","title":{"rendered":"A Step-by-Step Approach to Lower Risk of Developing Type 2 Diabetes"},"content":{"rendered":"<h3 class=\"BWB_item_fulltext_h2\">A daily walk helps reduce your risk of developing Type 2 diabetes. Here\u2019s how to get started.<\/h3>\n<div class=\"BWB_item_fulltext\">\n<p>There are many good reasons to keep your body in motion. Preventing Type 2 diabetes \u2013 or controlling the disease if you have it \u2013 is one of them. And one of the easiest ways to get in the physical activity you need is to walk. It\u2019s low-risk, low-cost and can be done by almost anyone at any fitness level.<\/p>\n<p>There are many benefits to walking regularly. When it comes to diabetes, you\u2019ll be happy to know it may reduce the risk of developing the disease. Walking can also help with blood sugar control and makes it easier to lose or maintain weight. The American Diabetes Association recommends walking for 30 minutes at least 5 days a week.<\/p>\n<p>If you\u2019re new to exercise, here are a few tips to start walking:<\/p>\n<ul>\n<li><strong>Get your doctor\u2019s okay.<\/strong>\u00a0This is especially important if you have a medical condition.<\/li>\n<li><strong>Dress appropriately.<\/strong>\u00a0Make sure you have supportive shoes and comfortable clothes.<\/li>\n<li><strong>Start slowly.<\/strong>\u00a0Begin by walking a short distance at a comfortable pace. Even if the only thing you can do is to walk to the mailbox and back, that\u2019s a good place to start.<\/li>\n<li><strong>Keep moving.<\/strong>\u00a0Gradually increase your time, speed and\/or distance by 10-20% each week.<\/li>\n<li><strong>Warm up and stretch.<\/strong>\u00a0Begin at an easy pace for the first few minutes before increasing the intensity of your walk. Stretch at the end of your walk.<\/li>\n<li><strong>Focus on your posture.<\/strong>\u00a0Stand tall with your stomach pulled in, shoulders relaxed and head lifted. Swing your arms naturally. Don\u2019t overstride or look down at the ground.<\/li>\n<li><strong>Take the talk test.\u00a0<\/strong>If you can talk but can\u2019t sing more than a few words without getting out of breath, you\u2019re exercising at a moderate pace. If you can\u2019t catch your breath or get out of breath after saying only a few words, you\u2019re exercising at a high intensity.<\/li>\n<\/ul>\n<p>Can\u2019t find a large enough block of time to walk or can\u2019t walk for too long at any one time? That\u2019s okay. Break up your activity into 10-minute chunks during the day. These really add up!<\/p>\n<p><a href=\"https:\/\/healthynyc.com\/subscribe\/\"><strong>SUBSCRIBE to HealthyNYC<\/strong><\/a><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A daily walk helps reduce your risk of developing Type 2 diabetes. Here\u2019s how to get started. There are many good reasons to keep your body in motion. Preventing Type 2 diabetes \u2013 or controlling the disease if you have it \u2013 is one of them. And one of the easiest ways to get in [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":973,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[8],"tags":[],"class_list":["post-972","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"acf":[],"_links":{"self":[{"href":"https:\/\/brownsvillenews.org\/index.php?rest_route=\/wp\/v2\/posts\/972","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/brownsvillenews.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/brownsvillenews.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/brownsvillenews.org\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/brownsvillenews.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=972"}],"version-history":[{"count":0,"href":"https:\/\/brownsvillenews.org\/index.php?rest_route=\/wp\/v2\/posts\/972\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/brownsvillenews.org\/index.php?rest_route=\/wp\/v2\/media\/973"}],"wp:attachment":[{"href":"https:\/\/brownsvillenews.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=972"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/brownsvillenews.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=972"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/brownsvillenews.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=972"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}