These days, most of us believe that with the lifestyles we’re living, the inevitability of the onset of many diseases is only ‘natural’. The foremost amongst these is diabetes and it’s not-so-popular cousins, the cardiovascular disorders. Well, let me tell you something, this belief is utterly and truly, false.
The only thing that stands between prevention and even reversal of diabetes is commitment. A two-pronged approach, with diet and regular exercise, enables us to take charge of our health and ensures long-term success.

Diabetes mellitus, a chronic metabolic disease, is characterized by an increase in blood glucose level resulting from a relative insulin deficiency, insulin resistance or both. This creates an acute disorder that deteriorates our health and finally ends with organ failures. Research studies over the years reported that the worldwide prevalence of diabetes appears to be following an alarmingly steep upwards curve. It is estimated that 5.4% of the total population would be affected by the disorder by the year 2025 as initial reports showed 4.0% affliction in the year 1995.

With diabetes, the first thing to consider is the adverse effect of the counter-acting medication. Therefore, physical activity and fitness are not only the optimum but also a necessary solution. It is considered perfectly normal to gain weight when starting insulin therapy. A large proportion of this weight, however, is water and NOT body fat. The best way to get rid of it is high volume and regular aerobic exercise which improves insulin sensitivity and significantly lowers the risk of diabetes.
Very recently, a large number of studies have concluded physical exercise is one cornerstone in the treatment of diabetes with nutrition and medication being the other two. Aerobic exercise, or simply put, ‘cardio’, improves oxygen consumption and increases heart and lung function.

It is imperative to mention that a personalized regimen is of utmost importance. For the best results, it is required that the workouts should be of high-intensity and regular. Our body is observed to give heightened sensitivity towards insulin that normally lasts not more than 50 hours, and it can be concluded that regular exercise or physical activity four to five times per week results in the definite and effective management of any metabolic disorders. Domestic treadmills and cross-trainers are usually the best and most cost-effective solution to the problem as they provide easy and prolonged accessibility. The other advantage is that it would be easier to schedule fewer and longer sessions rather than frequent and shorter ones.
Moreover, a proper cool-down routine has to be established to prevent any untoward effects like fatigue or spasms. One of the best measures to completely eliminate this hiccup is by regularizing blood-flow to the peripherals (legs and arms) and this can easily be done with the help of massage chairs. Yoga and meditation after a session are also observed to gradually lower the heart rate and increase the oxygen flow to the muscles. This also enhances the activity of insulin receptors providing the ‘cherry on top’, metaphorically speaking, of course!