Tell Diabetes to Take a Walk

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If you’ve been told that you’re pre-diabetic, start walking and don’t stop for at least 20 minutes!

The bad news is, if you find out that you’re pre-diabetic, you’re likely to develop full blown diabetes within five or ten years if you don’t make lifestyle changes. The good news is you have time to slow down or even prevent pre-diabetes from developing into diabetes. At the same time, you’ll reduce your risk of stroke and heart attack with one simple lifestyle change.

Eight percent of the world’s adult population is pre-diabetic. That means they have an elevated fasting blood sugar level which is an early sign of impaired glucose tolerance. Pre-diabetic people are at higher risk of developing Type 2 diabetes and having a heart attack or a stroke.

An international team of researchers studied the effects of exercise on pre-diabetics to see how it affected their chances of having a heart attack or stroke. 9300 subjects with existing cardiovascular disease or at least one risk factor were recruited from 40 countries between 2002 and 2004.

Walking habits of the subjects were assessed at the beginning of the study and at twelve months. Subjects were followed up for cardiovascular events for an average of 6 years.

The results of the study were published in the December 2013 issue of the medical journal The Lancet. They show that people who take 2000 steps a day, the equivalent of a 20 minute walk, reduced their risk of stroke or heart attack by 10%. For every additional 2000 steps subjects walked each day, their risk was reduced by a further 8%.

If you’re pre-diabetic you don’t need a personal trainer, an expensive gym membership, or a complicated training plan to reduce your risk of developing diabetes or having a heart attack or stroke. Just go for a brisk 20 minute walk every day.

For more information on preventing diabetes, heart attacks, and stroke, talk to the pharmacists at Medicine Shoppe Crowfoot.

Written by Randy Howden. Visit me on

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