This habit is

More exercise!

Working in the daytime, sitting in front of the computer, going home at night, watching TV and playing mobile phones, can't exercise once a week... This is the life of many of us.

But if it goes on like this, it's really possible to be "lazy" and develop diabetes.

It sounds like a scare, but if we go to an endocrinologist, they'll probably say that.

If you don't exercise for six months, you will:

Body weight, waist circumference, body fat distribution and blood lipids increased in varying degrees.

Insulin sensitivity and body health index showed a downward trend.

As a result, the risk of developing diabetes, especially type 2 diabetes, has increased dramatically.

One out of every two people Prediabetes

According to the American Diabetes Association (ADA) standard, the prevalence of pre-diabetes in China is as high as 50.1%, which means that:

One in two people is in pre-diabetes.

Surprised or not?

Stop feeling that diabetes is out of reach. We are more likely to develop type 2 diabetes if we sedentary every day, have a history of elevated blood sugar, are overweight or are older than 40.

Attention should also be paid to these situations:

Type 2 diabetes mellitus was found in direct relatives.

History of hypertension/hyperlipidemia/coronary heart disease/stroke;

Women with a history of gestational diabetes mellitus/polycystic ovary syndrome;

Long-term treatment with antipsychotics/antidepressants.

The more of these, the greater the risk of type 2 diabetes.

Is it panic? Be not afraid of.

In fact, type 2 diabetes has long been considered to be a highly associated disease with lack of exercise. Over 80% of type 2 diabetes patients are associated with obesity and physical inertia.

To avoid these problems, the simple answer is to develop the habit of exercising more.

Studies have shown that exercise of any intensity can reduce the risk of diabetes. If we exercise regularly every day, the relative risk of diabetes can be reduced by 15%-60%.

The key is that exercise is an easy thing to do.

Exercise, no need to do it every day

Although the key to exercise is perseverance, three days of fishing and two days of net-drying are meaningless.

But you and I are all human beings. We keep exercising every day. Even if we have such perseverance, we may not have such time.

Therefore, exercise can be conducted at intervals of one or two days, but not more than three days, otherwise the effects and benefits obtained will be discounted.

Besides, exercise is not as tired as we thought.

When it comes to exercise, our minds seem to be sweating and gasping.

Medium-intensity aerobic exercise is enough.

The reference standard of moderate intensity is that the heart beats and breathes are faster, but not faster, and there is no obvious sense of fatigue.

Common sports include walking, jogging, bicycling, swimming, gymnastics, Taijiquan, square dance, etc. Ball activities can also be selected, such as table tennis, bowling, badminton and so on.

The following two sports schemes are recommended:

Five days a week of moderate intensity aerobic exercise, at least 30 minutes a day

That is to say, riding a bicycle on the way to work will finish the exercise.

What's more, these 30 minutes can be carried out continuously or intermittently. When they are interrupted, they can exercise for at least 10 minutes each time and accumulate to 30 minutes, which is also beneficial to health.

We do high-intensity aerobic exercise three days a week for at least 20 minutes a day.

At least 20 minutes of intense aerobic exercise sounds like a long time, but it's also time to listen to a few songs.

As soon as you close your eyes and open them, it's over.

High-intensity aerobic sports such as football and fast running are indispensable, but they are only suitable for young and middle-aged people without cardiovascular and cerebrovascular diseases.

In addition, you can take out at least 2 days a week, with some dumbbell lifting, pull up and other resistance movements. As long as the physical condition permits, exercise once a day is the best.

Nevertheless, don't forget to do 5 to 10 minutes of preparation before each exercise, and at least 5 minutes of relaxation after exercise.

When do you exercise well?

Having said so much, if you're ready to exercise, you may be curious: should you exercise in the morning or at night?

At present, there is no evidence to support this problem. For ordinary people, there is no need to find a special time, whenever you feel comfortable.

But most people think that night exercise is better than morning exercise in reducing blood sugar, blood lipid, body weight and body fat content.

Especially for people with coronary heart disease or myocardial ischemia, morning exercise may increase the risk of myocardial infarction or even sudden death, and morning fasting exercise can induce hypoglycemia.

Therefore, for those who want to control blood sugar, exercise at 90 minutes after dinner is recommended to achieve the best effect of reducing postprandial blood sugar.

See here, if you have been sitting for more than half an hour, you might as well stand up, walk, jump, do some light activities, the same benefits.

To prevent diabetes, start by refusing to be "lazy cancer".