By Alison Crane
Over one million Americans are diagnosed with diabetes every year and it is estimated over 84 million Americans age 18 and older have prediabetes and are at risk for developing full diabetes. Research has shown that making two lifestyle changes: reduce weight and increase physical activity, can reduce the incidence of developing type 2 diabetes by as much as 60%.
Why not try using some simple math to start walking the road to good health? A major study of pre-diabetics found that simply reducing their weight 5–7% helped to reduce the risk. To figure out how many pounds to lose: multiply your weight by .05 (or .07) to determine the pounds needed to be lost. For example: Current weight: 200 lbs. X .05 = 10 lbs. 200 lbs. X .07 = 14 lbs. This person would need to lose between 10 and 14 lbs. to achieve the recommended 5-7% weight loss.
For increasing physical activity, again use some simple math. The Centers for Disease Control recommends a minimum of 150 minutes of physical activity a week. That can be 30 minutes each day as a starting point for exercise, walking or any other type of movement that gets your heart rate up and/or causes you to break out in a sweat. The key is to get into a habit of moving and be aware of the many ways to increase your activity in ways that will be of benefit.
For more information on how to set S.M.A.R.T. goals, contact the Garland County Cooperative Extension Service (GCCES) at 501-623-6841 or email acrane@uaex.edu. Visit Facebook for up to date information on healthy living – @GarlandFCS & @garlandEGF.
Alison Crane is a Family and Consumer Science Agent with GCCES. The Arkansas Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, national origin, religion, gender, age, disability, marital or veteran status, or any other legally protected status, and is an Affirmative Action/Equal Opportunity Employer.
