Diabetes Prevention Tips: Why Walking Alone Isn’t Enough
Dr. Sudhir Kumar, a neurologist who trained at CMC Vellore, recently shared a concern via the health news media about a common misconception regarding the management of serious health issues such as diabetes and hypertension; that being only making minor lifestyle changes (like walking daily or cutting out sugar) will manage a serious condition.
Misconception of Control
According to Doctor, many patients think they are improving their health by simply doing small changes such as walking 10,000 steps, avoiding sugar and doing some manual tasks to stay active, but that while all of these activities are beneficial, they also can create a false sense of security.
Dr. Kumar says that there are many clinical reports to support the opposite side of the story, as despite making changes to an individual’s lifestyle, they are still showing on their clinical reports that they are having deficiencies with Metabolic Health, which indicates that making lifestyle changes alone is not enough to manage chronic disease.
Definition of the “Exercise Trap”
Dr. Kumar refers to this misconception as the ‘exercise trap’. While walking is better than leading a sedentary lifestyle, walking alone cannot replace the need for strength training.
After age 30, the body’s natural decline in muscle mass begins, which is called Sarcopenia. The natural loss of muscle mass impacts metabolism and makes it hard for someone to maintain blood sugar levels and blood pressure. Depending solely on walking to prevent sarcopenia does nothing to restore muscle mass.
The Nutritional Need for Protein
One thing that we do not have enough of when it comes to nutrition is protein, while many are eating less sugar; they also are not increasing their nutrition, especially when it comes to getting enough protein into their diets.
Dr. Kumar advises that protein is needed for:
- Maintaining muscle mass
- Controlling appetite
- Improving metabolism
For adequate protein intake, Dr. Kumar advises to consume about 1.2 – 1.5 grams of protein per pound of body weight on a daily basis. In addition to protein helping with muscle recovery, it can also assist with decreasing cravings for unhealthy carbohydrates.
Relationship Between Muscle Health and Brain Health
Can provide protection against the development of neurodegenerative diseases, such as Alzheimer’s.
Therefore, strength training is not just a commitment to your physical body; it is a commitment to your mental health as well.
In order to effectively manage diabetes and hypertension, and for general health, Dr. Kumar recommends implementing two components into your daily routine:
- Power Training
Power training must be combined with some type of resistance training at least two times per week. Resistance training could include:
- Body weight exercises
- Elastic bands
- Free weights
- Protein-Focused Diet
Revamp your meal planning to:
- Place a priority on protein intake
- Control your carbohydrate portions as a secondary item.
Walking, avoiding sugar and keeping active are all great places to start; however these actions alone will not provide a full transformation. To truly metabolically transform yourself, you will need to follow a systematic approach which includes weight training and proper nutrition.
