Linda works full time, has three young children, and
has zero time for the gym. So when she learned that she had prediabetes, she had to
find creative ways to fit activity into her day.
"My trick is to
not call it 'exercise.' Instead, I just look for ways to add small workouts to
my day," she says.
For example, after dinner she turns up the
stereo and does dance moves while washing dishes, putting food away, and
cleaning the kitchen.
"It takes about a half-hour and is a great
workout," she says. "My kids get a big kick out of it too."
work, she walks at lunch by herself or with a friend.
"Walking is great for me, because I don't have to buy anything to do it, and it doesn't take a lot of my time," she says.
While watching TV, Linda uses small
hand weights to do arm lifts during commercial breaks.
Every little bit helps
At 39, with a family history of type 2
diabetes, Linda says she should have watched her weight more carefully. She
wasn't too surprised by her prediabetes diagnosis. But she got motivated right
away to do what she could about it.
"I watched my mom inject
herself with insulin every day. Sometimes she needed my help," Linda says. "She
had the hardest time keeping her blood sugar down and figuring out what to eat.
I don't want to go down that road if I can avoid it."
the plate format (also called the plate method) to help her make healthy eating choices. She fills half of her plate with at least two kinds of non-starchy vegetables or adds a salad to go with lunch. One-quarter of her plate is a meat or alternative. The final quarter of her place is for grain products and starches. She chooses whole grains as often as possible. She also enjoys a small piece of fruit and some low-fat milk, yogurt, or fortified soy beverage.
"In general, I try to limit added sugar," she says. "But you have to live a little. My motto is:
Everything in moderation."
This story is based on information gathered from many people living with prediabetes.
ByHealthwise Staff Primary Medical ReviewerE. Gregory Thompson, MD - Internal Medicine Anne C. Poinier, MD - Internal Medicine Adam Husney, MD - Family Medicine Kathleen Romito, MD - Family Medicine Specialist Medical ReviewerDavid C.W. Lau, MD, PhD, FRCPC - Endocrinology Kathleen Romito, MD - Family Medicine