Diabetes Risk Factors Part 2

What can you do to control the modifiable risk factors? 

 You can start your journey by developing a self-care plan.

  • Obtain routine diabetes care with your doctor
  • Lose weight-Obtain a healthy weight that is easy to achieve and maintain - rather than one that is culturally defined as desirable or ideal. Children, pregnant women, and people recovering from illness should be sure to maintain adequate calories for health
  • Exercise – for improving blood sugar control the American Diabetes Association recommends: at least 150 minutes per week of moderate-intensity physical activity (50-70% of maximum heart rate) or 90 minutes per week of vigorous aerobic exercise (more than 70% of maximum heart rate). Exercise at least 3 days a week, and do not go more than 2 consecutive days without physical activity.

    The heart rate is the number of heartbeats per minutes. The basic way to calculate your maximum heart rate is to subtract your age from 220. For example, if you are 45 years old, subtract 45 from 220 to get a maximum heart rate of 175. This is the maximum number of times your heart should beat per minute while you are exercising.

    Once you know your maximum heart rate, you can calculate your desired target heart rate zone — the level at which your heart is being exercised and conditioned but not overworked.

    If you are not fit or you're just beginning an exercise program, aim for the lower end of your target zone (50 percent). Then, gradually build up the intensity. If you're healthy and want a vigorous intensity, opt for the higher end of the zone
  • Know your diabetes ABCs
    • A1C monitoring
    • Blood pressure monitoring
    • Cholesterol management

Obtain routine diabetes care with your doctor-

[]        Take your medications

[]        Keep your doctor appointments Ask questions

  • Quit smoking
  • Eat better - Eat healthy and follow your diabetic eating plan
  • Sleep at least 8 hours

What are some things you can start doing on your journey to a healthy life?

Teresa Kunath
RN Clinical Specialist

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