{"id":3844,"date":"2023-12-27T12:11:49","date_gmt":"2023-12-27T01:11:49","guid":{"rendered":"https:\/\/lifeprogram.org.au\/?p=3844"},"modified":"2024-02-15T09:56:55","modified_gmt":"2024-02-14T22:56:55","slug":"exercise-routines-to-combat-type-2-diabetes-risk","status":"publish","type":"post","link":"https:\/\/lifeprogram.org.au\/health-hub\/exercise-routines-to-combat-type-2-diabetes-risk\/","title":{"rendered":"Exercise routines to lower type 2 diabetes risk"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Type 2 diabetes is a serious condition whose potential complications include<\/span> <span style=\"font-weight: 400;\">heart,<\/span> <span style=\"font-weight: 400;\">kidney and eye disease.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fortunately, its onset can often be prevented or delayed by making healthy lifestyle choices like doing the recommended amount of exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we will look at some types of exercise routines specifically designed to lower the risk of type 2 diabetes<\/span><\/p>\n<h2><b>Understanding diabetes and its risk factors<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u2018Diabetes\u2019 is a general term for a number of conditions where there is too much glucose in the blood. The main three are: type 1 diabetes, type 2 diabetes and gestational diabetes (which occurs in some pregnancies).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When we eat, carbohydrate is broken down into glucose in the blood. In a person who does not have diabetes, their pancreas releases insulin, which transfers the glucose from their blood into the muscle cells to be used as energy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">People living with type 1 diabetes do not produce insulin. In people with type 2 diabetes or gestational diabetes, insulin is only produced in small amounts or does not work properly. This results in glucose building up in the bloodstream, which can eventually damage blood vessels and nerves.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is an associated condition called pre-diabetes, where a person\u2019s blood glucose levels are higher than recommended but not high enough to be diagnosed as type 2 diabetes. Pre-diabetes increases the risk of developing type 2 diabetes by between 10 and 20 times. However, in up to 58% of cases, <\/span><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/what-to-do-pre-diabetes\/\"><span style=\"font-weight: 400;\">the onset of the condition can be prevented or delayed by adopting sustainable healthy habits<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2><b>Type 2 diabetes risk factors<\/b><\/h2>\n<p><b><br \/>\n<\/b><span style=\"font-weight: 400;\">The exact cause of <\/span><a href=\"https:\/\/www.diabetesaustralia.com.au\/about-diabetes\/type-2-diabetes\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">type 2 diabetes<\/span><\/a><span style=\"font-weight: 400;\"> is not known. However, there are a number of factors that increase the risk of developing the condition. Some of these are modifiable (meaning that they can be changed) and others are non-modifiable (they cannot be changed).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Modifiable risk factors include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Having pre-diabetes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Having excess body fat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Having an unhealthy waist measurement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Not doing the recommended amount of exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Having high levels of triglycerides (a type of fat in your blood) and low levels of HDL-C (the \u2018good\u2019 cholesterol).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Having high blood pressure.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smoking.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Non-modifiable risk factors include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Having a close relative such as a parent or sibling with type 2 diabetes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Having an ethnic background of Aboriginal and Torres Strait Islander, Pacific Islander, Asian (including Chinese and the Indian sub-continent), Middle Eastern or North African.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Age\u2013although diabetes can develop at any age, the risk of pre-diabetes increases after age 35.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Having Polycystic Ovarian Syndrome (PCOS).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Having had diabetes in pregnancy or having given birth to a big baby (more than 4.5 kg).<\/span><\/li>\n<\/ul>\n<h2><b>Exercise as a key diabetes prevention strategy<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Exercise can play a key role in the prevention of type 2 diabetes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regular exercise causes your muscles to use more glucose, which helps in the management of blood glucose levels (BGLs). It can also lower cholesterol and blood pressure, and improve heart and blood vessel health. Other potential benefits of exercise include helping to maintain or achieve a healthy body weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Low levels of exercise are a major risk factor for type 2 diabetes.<\/span><\/p>\n<h2><b>Types of exercise for diabetes prevention<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Here are the types of exercises recommended for reducing type 2 diabetes risk:<\/span><\/p>\n<h3><b>Aerobic exercise<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Aerobic exercise increases your heart rate and the amount of oxygen your body uses. It can be very beneficial for people at risk from type 2 diabetes, especially when combined with eating a healthy diet.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.health.gov.au\/health-topics\/physical-activity-and-exercise\/physical-activity-and-exercise-guidelines-for-all-australians\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Australian Government guidelines<\/span><\/a><span style=\"font-weight: 400;\"> recommend that adults do <\/span><span style=\"font-weight: 400;\">at least 30 minutes of moderate-intensity aerobic exercise most days. Moderate activities are at an intensity that requires some effort but doesn\u2019t make you breathless. Examples include brisk walking, gentle swimming and social tennis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Light-intensity aerobic exercise for diabetes prevention, which includes casual walking, doing chores and the activities of daily living, can also be beneficial in the management of blood glucose, insulin levels, blood pressure, body fat and cholesterol, especially if you work up to 150 minutes per week.<\/span><\/p>\n<h3><b>Strength training<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Strength training improves musculoskeletal health (meaning the muscles, bones and joints and the tissues that connect them). It also reduces type 2 diabetes risk factors such as elevated blood glucose levels, unhealthy body weight, high blood pressure and high blood cholesterol.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples of strength training include exercises using free weights, weight machines and resistance bands. The Australian Government Guidelines recommend that adults do strength training activities on at least two days each week.<\/span><\/p>\n<h3><b>Flexibility and balance exercises<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Flexibility and balance exercises such as lunges and flamingo stands are important for overall health, and they increase your ability to do other types of exercise. They improve movement and balance, reducing the risk of falls and injury.<\/span><\/p>\n<h2><b>Creating a personalised exercise plan<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Creating a personalised exercise plan involves several key steps:<\/span><\/p>\n<h3><b>Assessing current fitness level<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Before starting an exercise program, it\u2019s important to assess your fitness level. You can use various methods such as measuring your heart rate before and after a walk (make sure that you consistently take this measure at the same time after your walks). You could also see how long it takes for your heart rate to return to its resting level. Alternatively, measure how long it takes you to walk a certain distance. You can also use monitors and measuring equipment to record data.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, you are far more likely to get an accurate assessment if you consult a health or fitness professional.<\/span><\/p>\n<h3><b>Setting realistic goals<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Setting realistic and achievable goals is crucial for maintaining motivation and managing your time efficiently. The SMART goal-setting approach is useful for this.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">SMART stands for:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Specific\u2014goals should be clear and well-defined.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Measurable\u2014goals should include a way for tracking progress.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Achievable\u2014goals should be realistic and reasonable so that you\u2019re not setting yourself up for failure.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relevant\u2014goals should be relevant to your aim.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Time-bound\u2014goals should have a clearly defined timeline.<\/span><\/li>\n<\/ul>\n<h3><b>Designing an exercise routine<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">When designing an exercise routine, it\u2019s important to consider your fitness goals, likes and dislikes, and start with activities you enjoy. A balanced exercise routine should include a mix of cardiovascular activities (like walking or cycling), strength training and flexibility exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The FITT principle is useful for structuring exercise programs. FITT stands for:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Frequency\u2014how often you exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Intensity\u2014how hard you\u2019re going to work.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Time\u2014how long you\u2019re going to exercise for.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Type\u2014the kind of exercise you\u2019re going to do.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These four variables can be adjusted so that you can design a workout routine that is tailored to your specific goals.<\/span><\/p>\n<h3><b>Staying safe during exercise<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise safety recommendations include wearing appropriate clothes (especially footwear), using the correct equipment and warming up and cooling down properly. Another important recommendation is to stop exercising if you experience discomfort or pain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s always a good idea to consult a healthcare or fitness professional before starting any exercise program.<\/span><\/p>\n<h2><b>Motivation and overcoming barriers<\/b><\/h2>\n<h3><b>Common barriers to regular exercise<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Common barriers to exercising include feeling too unfit to do anything and feeling anxious or embarrassed. If you\u2019re unfit, you could start exercising slowly with activities you\u2019re comfortable with, such as walking. If you\u2019re anxious or embarrassed about exercising, start in your comfort zones in terms of what you do, where you do it and the level of intensity you apply.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don\u2019t have time to exercise, making a few modest adjustments to your schedule could create that time.<\/span><\/p>\n<h3><b>Strategies for staying motivated and overcoming obstacles<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">If you are<\/span><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/busting-exercise-excuses\/\"> <span style=\"font-weight: 400;\">considering abandoning your exercise routine<\/span><\/a><span style=\"font-weight: 400;\">, there are a lot of things you can do to stay motivated. These include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">setting yourself one specific, achievable goal<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">breaking your goal into small, easy tasks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">telling your friends and family about your goal and encouraging them to help keep you motivated<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">regularly reviewing your goal and monitoring your progress<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">reflecting on the important fundamental reason(s) why you want to be physically active, such as to have a better quality of life and\/or to be able to spend more time with loved ones<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">continuing to set new goals.<\/span><\/li>\n<\/ul>\n<h3><b>Importance of social support and accountability<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Support systems and \u2018accountability partners\u2019 (someone who supports another person to maintain progress towards a goal)<\/span> <span style=\"font-weight: 400;\">can be helpful. The benefits they bring include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">encouragement and motivation\u2014this can be especially valuable during challenging times<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">accountability\u2014having someone to answer to can make people more likely to stick to the process of achieving their health goals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">shared learning and experience\u2014support systems and\/or accountability partners provide a way to share experiences and learn from others.<\/span><\/li>\n<\/ul>\n<h2><b>Lifestyle integration<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Making time for some exercise every day sets you up to prevent type 2 diabetes and look after your health in general. Tips for<\/span><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/busy-here-is-how-to-sneak-more-exercise-into-your-day\/\"> <span style=\"font-weight: 400;\">incorporating exercise into your daily life<\/span><\/a><span style=\"font-weight: 400;\"> until it becomes a habit include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">plan when you\u2019re going to exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">do exercise you enjoy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">be positive: any increase in the amount of physical exercise that you do is helpful.\u00a0<\/span><\/li>\n<\/ul>\n<h2><b>Monitoring progress and adapting the routine<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Monitoring progress is crucial as it enables you to adapt your routine as necessary.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Every aspect of creating and sustaining exercise routines to lower the risk of type 2 diabetes is easier and more effective if you have the right kind of support.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The <\/span><i><span style=\"font-weight: 400;\"><em>Life!<\/em><\/span><\/i><span style=\"font-weight: 400;\"> program gives you the right kind of support.<\/span><\/p>\n<p><b>How the <\/b><b><i><em>Life!<\/em><\/i><\/b><b> program can help you<\/b><\/p>\n<p><i><span style=\"font-weight: 400;\"><em>Life!<\/em><\/span><\/i><span style=\"font-weight: 400;\"> is a free healthy lifestyle program that helps you improve your eating habits, increase your physical activity and manage stress. It will help you reduce your risk of developing stroke, heart disease and type 2 diabetes.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><em>Life!<\/em> <\/span><\/i><span style=\"font-weight: 400;\">is run by experienced health professionals, including dietitians and exercise physiologists, who guide and support you to make healthy lifestyle changes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The program includes 7 sessions delivered over a 12-month period. You can choose from a group course or our telephone health coaching service. Learn more about the<\/span><a href=\"https:\/\/lifeprogram.org.au\/\"> <i><span style=\"font-weight: 400;\"><em>Life!<\/em><\/span><\/i><span style=\"font-weight: 400;\"> program<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can check your eligibility for the <\/span><i><span style=\"font-weight: 400;\"><em>Life!<\/em><\/span><\/i><span style=\"font-weight: 400;\"> program by taking an online test<\/span><a href=\"https:\/\/lifeprogram.org.au\/#health-check\"> <span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>Sources<\/b><\/p>\n<p><a href=\"https:\/\/www.health.gov.au\/sites\/default\/files\/documents\/2021\/03\/choose-health-be-active-a-physical-guide-for-older-australians.pdf.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Choose Health: Be Active &#8211; Department of Health and Aged Care<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/conditionsandtreatments\/diabetes.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Diabetes &#8211; Better Health Channel<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.healthdirect.gov.au\/diabetes.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Diabetes &#8211; types, symptoms and treatment &#8211; healthdirect<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/conditionsandtreatments\/diabetes-and-exercise.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Diabetes and exercise &#8211; Better Health Channel<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/conditionsandtreatments\/diabetes-and-healthy-eating.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Diabetes and healthy eating &#8211; Better Health Channel<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.aihw.gov.au\/reports-data\/health-conditions-disability-deaths\/diabetes\/overview.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Diabetes Overview &#8211; Australian Institute of Health and Welfare<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.abs.gov.au\/statistics\/health\/health-conditions-and-risks\/diabetes\/latest-release.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Diabetes, 2020-21 financial year &#8211; Australian Bureau of Statistics<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.aihw.gov.au\/reports\/diabetes\/diabetes\/contents\/risk-factors\/multiple-risk-factors.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Diabetes: Australian facts &#8211; Australian Institute of Health and Welfare<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.aihw.gov.au\/reports\/diabetes\/diabetes\/contents\/treatment-and-management-of-diabetes.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Diabetes: Australian facts, Treatment and management<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/exercise-everyday-activities.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Exercise &#8211; everyday activities &#8211; Better Health Channel<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/exercise-intensity.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Exercise intensity &#8211; Better Health Channel<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/exercise-programs.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Exercise programs &#8211; Better Health Channel<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/exercise-safety.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Exercise safety &#8211; Better Health Channel<\/span><\/a><\/p>\n<p><a href=\"https:\/\/www.healthdirect.gov.au\/goal-setting.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Goal setting &#8211; healthdirect<\/span><\/a><\/p>\n<p><a href=\"https:\/\/bjsm.bmj.com\/content\/53\/6\/370.abstract\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">How does light-intensity physical activity associate with adult cardiometabolic health and mortality? Systematic review with meta-analysis of experimental and observational studies &#8211; British Journal of Sports Medicine<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.healthdirect.gov.au\/tips-for-getting-active.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">How to start exercising &#8211; healthdirect<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.betterhealth.vic.gov.au\/healthyliving\/keeping-active.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Keeping active &#8211; Better Health Channel<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/conditionsandtreatments\/metabolic-syndrome.\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">Metabolic syndrome &#8211; Better Health Channel<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.healthdirect.gov.au\/motivation-how-to-get-started-and-staying-motivated.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Motivation: How to get started and staying motivated.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www1.health.gov.au\/internet\/main\/publishing.nsf\/Content\/Nutrition%20and%20Physical%20Activity-1.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Nutrition and Physical Activity &#8211; Department of Health<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.activeandhealthy.nsw.gov.au\/active-living\/opportunities-to-build-physical-activity-into-your-day\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Opportunities to Build Physical Activity into your Day<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.aihw.gov.au\/reports\/physical-activity\/physical-activity.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Physical activity &#8211; Australian Institute of Health and Welfare<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/physical-activity-its-important.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Physical activity &#8211; it\u2019s important &#8211; Better Health Channel<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/Physical-activity-whats-your-excuse.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Physical activity &#8211; overcoming excuses &#8211; Better Health Channel<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/physical-activity-setting-yourself-goals.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Physical activity \u2013 setting yourself goals &#8211; Better Health Channel<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/physical-activity-staying-motivated.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Physical activity &#8211; staying motivated &#8211; Better Health Channel<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.health.gov.au\/topics\/physical-activity-and-exercise\/physical-activity-and-exercise-guidelines-for-all-australians.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Physical activity and exercise guidelines for all Australians<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/physical-activity-for-seniors.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Physical activity for seniors &#8211; Better Health Channel<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.health.gov.au\/resources\/publications\/principles-for-goal-setting?language=en.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Principles for goal setting &#8211; Department of Health and Aged Care<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/resistance-training-health-benefits.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Resistance training \u2013 health benefits &#8211; Better Health Channel<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/sports-and-physical-activity.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Sport, physical activity and our health &#8211; Better Health Channel<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.healthdirect.gov.au\/strength-training-for-beginners.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Strength training for beginners \u2013 healthdirect<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.health.gov.au\/sites\/default\/files\/documents\/2021\/03\/physical-activity-and-sedentary-behaviour-guidelines-older-australians-65-years-and-over-tips-and-ideas-for-being-active.pdf.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Tips and Ideas for Older Australians (65 years and older)<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.healthdirect.gov.au\/type-2-diabetes.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Type 2 diabetes: symptoms, causes and treatment &#8211; healthdirect<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.betterhealth.vic.gov.au\/yoga-health-benefits.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Yoga &#8211; health benefits &#8211; Better Health Channel<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Type 2 diabetes is a serious condition whose potential complications include heart, kidney and eye disease. Fortunately, its onset can often be prevented or delayed by making healthy lifestyle choices like doing the recommended amount of exercise. In this article, we will look at some types of exercise routines specifically designed to lower the risk of type 2 diabetes Understanding&#8230;<\/p>\n","protected":false},"author":9,"featured_media":3845,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[7],"tags":[],"class_list":["post-3844","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article"],"acf":[],"_links":{"self":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts\/3844","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/comments?post=3844"}],"version-history":[{"count":1,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts\/3844\/revisions"}],"predecessor-version":[{"id":3846,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts\/3844\/revisions\/3846"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/media\/3845"}],"wp:attachment":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/media?parent=3844"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/categories?post=3844"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/tags?post=3844"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}