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November 2013 – Focus on Physical Activity
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FACT: The Diabetes Prevention Program, a major federally funded study of 3,234 people at high risk for diabetes, showed that people can delay and possibly prevent the disease by losing a small amount of weight, regular exercise, and healthier eating.1
HOPE: The timing of our exercise has a big impact on lowering the blood sugar spike after meals.  In a recent study, a 15-minute walk immediately after each meal was significantly better than one 45-minute walk in improving blood sugar control.  Worried about type 2 diabetes? Walk after every meal!2

FACT: One out of three older adults (those aged 65 or older) falls each year.  In fact, falls are the leading cause of both fatal and nonfatal injuries among older adults.3
HOPE:  Researchers compiled data from 17 studies and found that exercise prevents falls in older adults.  The estimated reduction is 37% for all injurious falls, 43% for severe injurious falls, and 61% for falls resulting in fractures.  Although the type of exercise varied in type and location, the key to preventing falls seems to be moving more!4

FACT: According to research presented at a meeting of the American Association For Cancer Research, if you sit a great deal of the day and you’re sedentary, you have a greater risk of developing colon cancer down the road, even if you do exercise regularly. 5
HOPE: Don’t give up on regular exercise.  However, you can further decrease your risk of cancer and other disease by paying attention to how much you move during the day.  Set a timer so that you don’t sit more than an hour at a time, then get up and move around.  Not only will you be improving your health, but the short break may even help you to finish that task sooner.

FACT: How fast you move throughout the day is more important for preventing weight gain than how long you move.  In fact, researchers found that every minute per day spent engaging in high-intensity movement is associated with a five percent decreased chance for obesity in women, and a two percent decrease in men.5
HOPE: Struggling to find time for a long walk or workout at the gym?  Try focusing on intensity instead of duration. You can help prevent obesity by walking up stairs instead of using an elevator, parking at the far end of a parking lot, walking to the store, or doing anything else actively and intensely.

References:
  1. National Diabetes Information Clearinghouse (NDIC). (2013). Diabetes Prevention Program. Retrieved from http://www.diabetes.niddk.nih.gov/dm/pubs/preventionprogram/index.aspx
  2. DiPietro, L., Gribok, A., Stevens, M. S., Hamm, L. F., & Rumpler, W. (June 11, 2013). Three 15-min bouts of moderate postmeal walking significantly improves 24-h glycemic control in older people at risk for impaired glucose tolerance. Diabetes Care, published online before print. http:dx.doi.org/10.2337/dc13-0084
  3. Falls Among Older Adults: An Overview. (2013). Centers for Disease Control and Prevention. Retrieved from http://www.cdc.gov/homeandrecreationals
  4. El-Khoury, F., Cassou, B., Charles, M., & Dargent-Molina, P. (2013). The effect of fall prevention exercise programmes on fall induced injuries in community dwelling older adults: systematic review and meta-analysis of randomised controlled trials. British Medical Journal 347.  http://dx.doi.org/10.1136/bmj.f6234
  5. American Association for Cancer Research, news release, Oct. 28, 2013.  Retrieved from http://www.aacr.org/home/public--media/aacr-press-releases.aspx?d=3200
  6. Fan, J. X., Brown, B. B., Hanson, H., Kowaleski-Jones, L., Smith, K. R., & Zick, C. D. (2013). Moderate to vigorous physical activity and weight outcomes: Does every minute count? American Journal of Health Promotion 28(1), 41-49.  http://dx.doi.org/10.42 78/ajhp. 120606-QUA L-286

The material in this website is provided for educational and informational purposes only and is not intended as medical advice. It should not be used to diagnose or treat any illness, metabolic disorder, disease or health problem. Always consult your physician or health care provider before beginning any nutrition or exercise program. Use of the programs, advice, and information contained in this website is at the sole choice and risk of the reader.



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