Contents

Diabetes is the Fastest Growing Disease in the World Today!... 2

1.What is Diabetes ?.................................................................. 2
2.Symptoms of Diabetes............................................................ 4
What causes Diabetes ?............................................................. 4
3.Risk Factors for Diabetes ........................................................ 7
4.Complications of Diabetes...................................................... 8
5.How Is Diabetes Diagnosed ?................................................ 10
6.Eating.................................................................................... 12
Diabetes and diet tip 4: Eat regularly and keep a food diary 14
Eat at regularly set times ................................................... 15
7. EXERICEISE ........................................................................... 16
Obstacles to exercise: Whats holding you back? ................. 17
Reaping the benefits of exercise is easier than you think..... 18
Moderate exercise means two things:............................... 19
Tips for getting started in an exercise program ................. 19

Diabetes is the Fastest Growing Disease

in the World Today!
According to the Centers for Disease Control:

Diabetes is an epidemic.
50 million Indians have diabetes . . .

1.What is Diabetes ?
In the simplest terms . . . diabetes mellitus (commonly referred to
as just "diabetes") is a blood sugar disease . . . a disease in which
the body either does not produce or does not properly utilize
insulin.
Insulin is a hormone that is needed to convert sugar, starches and
other food into energy needed for daily life. Because diabetics have
a problem with insulin, their body's can't use glucose (blood sugar)
for energy, which results in elevated blood glucose levels
(hyperglycemia) and the eventual urination of sugar out of their
bodies.

Diabetes is a state of body where in insulin is not produced enough

or produced insulin is not used effectively which leads to increased
concentration of glucose (sugar) in the blood. Diabetes is primarily
caused by over eating, unhealthy life style, stress, bad food habits
and obesity.
WHO says 9095% of diabetics are suffering with type
2 diabetes, which can be controlled by modifying the
lifestyle and food habits. Ayurveda also says that out of
20 types of diabetes only one is difficult to control but
all other 19 types are completely curable or controllable.
In Ayurveda diabetes causes, symptoms and treatment varies
according to ones body constitution . The treatment starts with
balancing of individual constitution by removing the disease causing
toxins.
There are three main types of diabetes:

Type 1 ("insulin-dependent" and previously called "juvenile

diabetes"). Type 1 diabetes is associated with a
malfunctioning pancreas which does not produce adequate
amounts of insulin. It develops most often in children and

young adults. Type 1 diabetes is traditionally treated with

insulin.
Type 2 ("noninsulin-dependent" or sometomes called "adultonset diabetes"). Type 2 diabetes is associated with insulin
resistant cells. It is much more common and usually develops
in older adults. Type 2 diabetes is now being found at younger
ages and is even being diagnosed among children and teens.
Gestational (pregnancy-related). Some women develop
diabetes during pregnancy usually toward the end of
pregnancy. It effects approximately 3 to 5 percent of all
pregnant women. Although it goes away after pregnancy,
these women have a higher risk for developing type 2
diabetes later in life.

Fasting Value

Category of a
person
Normal
Early Diabetes
Established
Diabetes

Post Prandial
Value 2 hours
Minimum Value Maximum Value after consuming
glucose
70
100
Less than 140
101
126
140 to 200
More than 126

* All values are in Milligrams

More than 200

2.Symptoms of Diabetes
Millions of people have diabetes and don't even know it because the
symptoms develop so gradually, people often don't recognize them.
Some people, particularly pre-diabetics, have no symptoms at all.
Diabetics may have SOME or NONE of the following symptoms:

Frequent urination
Excessive thirst
Extreme hunger
Unexplained weight loss
Sudden vision changes
Tingling or numbness in
hands or feet
Poor circulation

Poor sleep
Feeling very tired much of
the time
Irritability
Very dry skin
Sores that are slow to heal
More infections than usual

What causes Diabetes ?

Type 1 Diabetes
Interspersed evenly throughout the pancreas, is a very specialized
tissue, containing cells which make and secrete hormones. This
tissue, called the "Islets of Langerhans" is named after the German
pathologist Paul Langerhans, who discovered them in 1869.
Through a microscope, Langerhans observed these cells cluster in
groups, which he likened to little islands in the pancreas.
One such group of cells, the beta cells, produce insulin in response
to blood glucose. These beta cells are tiny insulin factories that
sense the level of glucose in the blood stream, and produce insulin
in precise proportion to that level. Therefore, following a meal,
blood sugar levels will rise significantly, and the beta cells will
release a large amount of insulin. This insulin will cause body cells
to take up the sugar, causing blood sugar to quickly return to its
normal range. Once blood sugar is in the normal range, the beta
cells will reduce the output of insulin to an idling state. In this way,
the beta cells adjust their production of insulin on a minute-byminute basis, always producing just enough insulin to deal with the
amount of blood sugar presently in the blood stream.
In type 1 diabetes, the islets are destroyed by the person's own
immune system, which mistakenly identifies these essential cells as
foreign invaders. This self-destructive mechanism is the basis of
many so-called autoimmune diseases. Once the islets are killed, the

ability to produce insulin is lost, and the overt symptoms and

consequences of diabetes begin.

Type 2 Diabetes
The most common causes of type 2 diabetes are poor diet and/or
lack of exercise, both of which can result in insulin resistance . . . a
condition where the cells in our bodies aren't sensitive enough to
react to the insulin produced by our pancreas.
Recent research suggests that the root cause of insulin resistance is
a breakdown in intercellular signaling. Insulin is a chemical
messenger. It signals proteins called GLUT-4 transporters (residing
within the cell) to rise up to the cell's membrane, where they can
grab on to glucose and take it inside the cell. In patients with insulin
resistance, the cells don't get the message. They simply can't hear
insulin "knocking" on the door, which results in elevated blood
levels of both insulin and glucose.
In the early stages of insulin resistance, the pancreas compensates
by producing more and more insulin, and so the "knocking"
becomes louder and louder. The message is eventually "heard",
enabling glucose transportation into the cells, resulting in the
eventual normalization of blood glucose levels. This is known as
"compensated insulin resistance".
Over time, the stress of excessive insulin production wears out the
pancreas and it cannot keep up this accelerated output. As a result,
glucose levels remain elevated for prolonged periods. This is called
"uncompensated insulin resistance" and is the essence of advanced
type 2 diabetes.
Type 2 diabetes is characterized by a series of chain reactions:
1. The ingestion of too many carbohydrates leads to a spike in
blood sugar levels.
2. This is followed by a corresponding rise in insulin.
3. This in turn causes blood sugar to drop.
4. Eventually, this drastic up-and-down activity begins to take its
toll on the body's ability to use insulin and thus metabolize
sugar.
5. Over time, the pancreas "wears out" and can no longer pump
out enough insulin to overcome this insulin resistance.
6. This results in a decreased insulin production and/or increased
insulin resistance which propagates the cycle and leads to the
onset of diabetes.

It is not known if obesity causes insulin resistance; or if insulin

resistance causes obesity; or if they develop independently. We do
know that insulin resistance is correlated to obesity . . . particularly
the type where your weight collects around your middle (like an
apple). We also know that physical inactivity contributes to insulin
resistance, as does eating too much dietary carbohydrate.

3.Risk Factors for Diabetes

The two major factors contributing to today's alarming rise in
diabetes are: poor diet and lack of exercise. In today's fast paced
culture, with its emphasis on "fast foods", and it's de-emphasis on
exercise, more and more of us are eating unhealthy diets and
choosing poor lifestyles.
Our typical diet has become way out of balance. We eat way too
many simple sugars, way too often. Most people consume candy,
french fries, potato chips, ice cream, pasta etc on a regular basis.
We eat twice the calories we need, twice the protein we need, and
each year the average person consumes over 160 pounds of sugars
and sweeteners we don't need at all.
When you consider that so many of us are overfed and so few of us
get any regular exercise. . . and then add to that . . . the fact that
many of us overuse alcohol and nicotine which increases oxidative
stress. . . it's no wonder that millions of us already suffer from
diabetes, or are at great risk of developing diabetes in the near
future.
The ever increasing number of overweight, out of shape, oxidatively
stressed people in todays societies around the world, is directly
proportional to the epidemic rise of diabetes.
The following is a list of risk factors for getting diabetes:

Being more than 20% overweight

Physical inactivity
Having a first degree relative with diabetes (parents or
siblings)
Belonging to any of the following ethnic groups:
African American, Native American, Latin American, Asian
American, Pacific Islander
Having an "Impaired Fasting Glucose" (IFG)
or "Impaired Glucose Tolerance" (IGF) on previous blood
tests.
Having Triglycerides (blood fats) which are more than 250
mg/dl
Having HDL cholesterol ("good" cholesterol ) which is less
than 35 mg/dl
Having a history of hypertension (high blood pressure)
Having a history of gestational (pregnancy-related) diabetes
or giving birth to a baby which weighed more than 9 pounds

4.Complications of Diabetes
The most important health impacts of diabetes are the long-term
complications it can cause. Most of these long-term complications
are related to the adverse effects diabetes has on arteries and
nerves.
Complications related to artery damage
Diabetes causes damage to both large and small arteries. This
artery damage results in medical problems that are both common
and serious:

Cardiovascular disease. Diabetics have up to a 400%

greater chance of heart attack or stroke. Heart disease and
stroke cause about 65% of deaths among people with
diabetes.These deaths could be reduced by 30% with
improved care to control blood pressure and blood glucose
and lipid levels.
Amputations. About 82,000 people have diabetes-related leg
and foot amputations each year. Over 60% of non-traumatic
lower limb amputations are diabetes related. Foot care
programs that include regular examinations and patient
education could prevent up to 85% of these amputations.
Kidney disease. About 38,000 people with diabetes develop
kidney failure each year. Treatment to better control blood
pressure and blood glucose levels could reduce diabetesrelated kidney failure by about 50%.
Eye disease and blindness. Each year, 12,000-24,000
people become blind because of diabetic eye disease,
including diabetic retinopathy. Diabetes is the leading cause of
new cases of blindness among adults 20-74 years old.
Screening and care could prevent up to 90% of diabetesrelated blindness.
Sexual Dysfunction. Approximately 70% of all adult males
with diabetes currently suffer or will experience sexual
dysfunction or impotence.

Complications related to nerve damage

60 to 70% of people with diabetes have mild to severe forms of
nervous system damage. This diabetic neuropathy may result in
numbness, tingling, and paresthesias in the extremities and, less
often, debilitating, severe, deep-seated pain and hyperesthesias.
The following are examples of diabetic neuropathy

Peripheral neuropathy The feet and legs can develop

tingling, pain, or a loss of feeling. This problem makes foot
ulcers and foot infections more common, adding to the
possibility that an amputation may be needed.
Stomach and bowel problems The nerves that trigger
normal movements of the stomach and intestines can become
less active or less predictable. This can result in nausea,
constipation or diarrhea. A stomach that is slow to empty has
a diabetes condition called gastroparesis.
Dizziness when standing Your circulation has to make
some adjustments to move blood from your toes to your torso
when you are standing up, since it is pumping against gravity.
When your body is working correctly, this adjustment includes
tightening of blood vessels to prevent pooling of blood in your
lower body. The circulation relies on nerve signals to know
when to make this adjustment. These signals can fail in
diabetes, leaving you with low blood pressure and
lightheadedness when you are standing.
Sexual-function problems Impotence is especially common
in people with nerve damage from diabetes. Artery damage
also contributes to impotence.
Localized nerve failures A nerve that controls a single
muscle can lose its function. Examples of problems that might
result are eye movement problems with double vision, or
drooping of the cheek on one side of the head (commonly
known as Bell's palsy).

5.How Is Diabetes Diagnosed ?

Diabetes is diagnosed by evaluating both symptoms and lab test
results.
There are two common lab tests:
1. Fasting Plasma Glucose test (FPG): With the FPG test,
your blood glucose level is measured after an 8 hour fast. If
your glucose is higher than normal (100 mg/dl), you have
what's called "Impaired Fasting Glucose" (IFG), which
suggests pre-diabetes. A diagnosis of Diabetes is made when
an FPG level of greater than 125 mg/dl is measured on two
occasions.
2. Oral Glucose Tolerance Test (OGTT): An OGTT may be
helpful in diagnosing type 2 Diabetes in patients whose FPG is
between 115 and 125 mg/dl. During an OGTT test, your blood
sugar is measured after a fast and then again 2 hours after
drinking a beverage containing a large amount of glucose.
Two hours after the drink, if your glucose is higher than
normal (140 mg/dl), you have what's called "Impaired
Glucose Tolerance" (IGF), which suggests pre-diabetes. A
diagnosis of Diabetes is made when an OGTT level is greater
than 200 mg/dl
4 Types of Tests :
1. FPG Test Results
Fasting Plasma Glucose (FPG Test): This test measures blod
glucose in a person who has not eaten for at least 8 hours
(usually tested first thing in the morning). This test is used to
detect diabetes and pre-diabetes.

2.OGTT Test Results

Oral Glucose Tolerance Test(OGTT) : Following the testing plasma
glucose(FPG) test, a sweet drink containing up to 75 grams of sugar
is given to the person and after 2 hours the blood is tested. In india,
OGTT may not be that common instead of testing the glucose
levels post sugar/glucose water, the test may be done 2 hours after
a meal. The test is then called the postparandial plasma glucose
test(PPGT).

3.RPG Test Results

Random Plasma Glucose (RPG) Test : This test measures the
glucose level without regard to when the person ate last.

4.HBA1C Test Results

HBA1C also called Glycated Haemoglobin (HbA1c): This test
measures the average amount of glucose in the blood over the past
3-4 months. It is hence also used to monitor the management of
diabetes.

6.Eating
Here are the some tips which are essential for diabetes
patient:
1. Intake of carbohydrates: Focus on healthiest carbohydrates such
as fruits, vegetables, wholegrain, legumes, beans, peas, lentils and
low fat dairy products.
2. Fiber rich food are also impotent for them as fiber decrease the
risk of heart disease and helps to control blood sugar level. The
foods which includes high fiber are vegetables, fruits, nuts, wheat
bran.
3. Intake of good fats: Foods containing monounsaturated and
polyunsaturated fats such as avocados, almonds, pecans, walnuts,
olives, and canola, olive and peanut oils helps to lower your
cholesterol levels.
4.The patient of diabetes should not skip their breakfast.
5. They should consume small meals at regular times.
6. They should keep their calories intake the same.
The food which should be avoided by the diabetes patient:
1.
2.
3.
4.

Saturated fats
Trans fats
Cholesterol.
Sodium.

What is a healthy diet?

A healthy diet is a way of eating that that reduces risk for
complications such as heart disease and stroke. Healthy eating
includes eating a wide variety of foods including:

vegetables
whole grains
fruits
non-fat dairy products
beans
lean meats
poultry
fish.

There is no one perfect food so including a variety of different foods

and watching portion sizes is key to a healthy diet. Also, make sure
your choices from each food group provide the highest quality
nutrients you can find. In other words, pick foods rich in vitamins,
minerals and fiber over those that are processed.
People with diabetes can eat the same foods the family enjoys.
Everyone benefits from healthy eating so the whole family can take
part in healthy eating. It takes some planning but you can fit your
favorite foods into your meal plan and still manage your blood
glucose, blood pressure and cholesterol.

Myths and facts about diabetes and diet

MYTH: You must avoid sugar at all costs.
Fact: The good news is that you can enjoy your favorite treats as
long as you plan properly. Dessert doesnt have to be off limits, as
long as its a part of a healthy meal plan or combined with exercise.
MYTH: A high-protein diet is best.
Fact: Studies have shown that eating too much protein, especially
animal protein, may actually cause insulin resistance, a key factor in
diabetes. A healthy diet includes protein, carbohydrates, and fats.
Our bodies need all three to function properly. The key is a
balanced diet.
MYTH: You have to cut way down on carbs.
Fact: Again, the key is to eat a balanced diet. The serving size and
the type of carbohydrates you eat are especially important. Focus
on whole grain carbs since they are a good source of fiber and they
are digested slowly, keeping blood sugar levels more even.
MYTH: Youll no longer be able to eat normally. You need
special diabetic meals.
Fact: The principles of healthy eating are the samewhether or not
youre trying to prevent or control diabetes. Expensive diabetic
foods generally offer no special benefit. You can easily eat with your
family and friends if you eat in moderation.

8 principles of low-glycemic eating

1. Eat a lot of non-starchy vegetables, beans, and
fruits such as apples, pears, peaches, and berries. Even
tropical fruits like bananas, mangoes, and papayas tend to
have a lower glycemic index than typical desserts.
grains
in
the
least-processed
state
2. Eat
possible: unbroken, such as whole-kernel bread, brown rice,
and whole barley, millet, and wheat berries; or traditionally
processed, such as stone-ground bread, steel-cut oats, and
natural granola or muesli breakfast cereals.
3. Limit white potatoes and refined grain products such as
white breads and white pasta to small side dishes.
4. Limit concentrated sweetsincluding high-calorie foods
with a low glycemic index, such as ice cream to occasional
treats. Reduce fruit juice to no more than one cup a day.
Completely eliminate sugar-sweetened drinks.
5. Eat a healthful type of protein at most meals, such as
beans, fish, or skinless chicken.
6. Choose foods with healthful fats, such as olive oil, nuts
(almonds, walnuts, pecans), and avocados. Limit saturated
fats from dairy and other animal products. Completely
eliminate partially hydrogenated fats (trans fats), which are in
fast food and many packaged foods.
7. Have three meals and one or two snacks each day, and
dont skip breakfast.
8. Eat slowly and stop when full.
Proceed with caution when it comes to alcohol
Its easy to underestimate the amount of calories and carbs in
alcoholic drinks, including beer and wine. And cocktails mixed with
soda and juice can be loaded with sugar. If youre going to drink, do
so in moderation (no more than 1 drink per day for women; 2 for
men), choose calorie-free drink mixers, and drink only with food. If
youre diabetic, always monitor your blood glucose, as alcohol can
interfere with diabetes medication and insulin.
Diabetes and diet tip 4: Eat regularly and keep a food diary
If youre overweight, you may be encouraged to note that you only
have to lose 7% of your body weight to cut your risk of diabetes in
half. And you dont have to obsessively count calories or starve
yourself to do it.
When it comes to successful weight loss, research shows that the
two most helpful strategies involve following a regular eating
schedule and recording what you eat.

Eat at regularly set times

Your body is better able to regulate blood sugar levelsand your
weightwhen you maintain a regular meal schedule. Aim for
moderate and consistent portion sizes for each meal or snack.

Dont skip breakfast. Start your day off with a good

breakfast. Eating breakfast every day will help you have
energy as well as steady blood sugar levels.
Eat regular small mealsup to 6 per day. People tend to
eat larger portions when they are overly hungry, so eating
regularly will help you keep your portions in check.
Keep calorie intake the same. Regulating the amount of
calories you eat on a day-to-day basis has an impact on the
regularity of your blood sugar levels. Try to eat roughly the
same amount of calories every day, rather than overeating
one day or at one meal, and then skimping on the next.

7. EXERICEISE
What about exercise?
When it comes to preventing, controlling, or reversing diabetes, you
cant afford to overlook exercise.Exercise can help your weight loss
efforts, and is especially important in maintaining weight loss. There
is also evidence that regular exercise can improve your insulin
sensitivity even if you dont lose weight.
You dont have to become a gym rat or adopt a grueling fitness
regimen. One of the easiest ways is to start walking for 30 minutes
five or more times a week. You can also try swimming, biking, or
any other moderate-intensity activitiesmeaning you work up a
light sweat and start to breathe harder. Even house and yard work
counts.
Exercise is one of the easiest and most effective ways of improving
both your physical and mental health. As well as lowering your risk
for serious health problems, a little regular exercise can ease
depression and anxiety, boost energy and mood, and relieve stress.
But you dont have to be a fitness fanatic to reap the benefits. No
matter your age or fitness level, there are lots of enjoyable ways to
use physical activity to help you feel better, look better, and enjoy
life more.
Exercise is not just about aerobic capacity and muscle size. Sure,
exercise can improve your health and your physique, trim your
waistline, improve your sex life, and even add years to your life. But
thats not what motivates most people to stay active. People who
exercise regularly tend to do so because it gives them an enormous
sense of wellbeing. They feel more energetic throughout the day,
sleep better at night, have sharper memories, and feel more
relaxed and positive about themselves and their lives. And it doesnt
take hours of pumping weights in a gym or running mile after mile
to achieve those results.
By focusing on activities you enjoy and tailoring a regular mild to
moderate exercise routine to your needs, you can experience the
health benefits of exercise and improve your own life by:

Easing stress and anxiety. A twenty-minute bike ride wont

sweep away all of lifes troubles, but exercising regularly helps
you take charge of anxiety and reduce stress. Aerobic exercise
releases hormones that relieve stress and promote a sense of
well-being.
Lifting your mood. Exercise can treat mild to moderate
depression as effectively as antidepressant medication.
Exercise also releases endorphins, powerful chemicals in your
brain that energize your spirits and make you feel good.
Sharpening brainpower. The same endorphins that make
you feel better also help you concentrate and feel mentally

sharp for tasks at hand. Exercise also stimulates the growth of

new brain cells and helps prevent age-related decline.
Improving self-esteem. Regular activity is an investment in
your mind, body, and soul. When it becomes habit, it can
foster your sense of self-worth and make you feel strong and
powerful.
Boosting energy. Increasing your heart rate several times a
week will give you more get-up-and-go. Start off with just a
few minutes of exercise a day, and increase your workout as
you feel more energized.

Obstacles to exercise: Whats holding you back?

Despite all the life-changing benefits, many of us still think of
exercise as a chore, either something that we dont have time for,
or something thats only suitable for the young or the athletic.
There are many commonly-held myths about exercise that make it
seem more arduous and painful than it has to be. Overcoming
obstacles to exercise starts with separating fact from fiction.
Why we dont exercise
I dont have enough time to exercise.
Even short low-impact intervals of exercise can act as a powerful
tool to supercharge your health. If you have time for a 15-minute
walk with the dog, your body will thank you in many ways.
Exercise is too difficult and painful.
Consider no pain, no gain the old fashioned way of thinking about
exercise. Exercise doesnt have to hurt to be incredibly effective.
You dont have to push yourself to the limit to get results. You can
build your strength and fitness by walking, swimming, even playing
golf or cleaning the house.
Im too tired to exercise.
Regular exercise is a powerful pick-me-up that can significantly
reduce fatigue and make you feel much more energetic. If youre
feeling tired, try taking a brisk walk or dancing to your favorite
music and see how much better you feel afterwards.
Im too old to start exercising, I'm too fat, or My health
isnt good enough.
Its never too late to start building your strength and physical

fitness, even if youre a senior or a self-confessed couch potato who

has never exercised before. And exercise is a proven treatment for
many diseasesfrom diabetes to arthritis. Very few health or
weight problems make exercise out of the question, so talk to your
doctor about a safe routine for you.

Im not athletic.
Do you hide your head when the tennis ball approaches? Are you
stumped at the difference between a foul ball and a free throw? Join
the ranks. Dont worry if youre not sporty or ultra-coordinated.
Instead, find an activity like walking, jogging, or yoga that makes
you feel good to be in your body.
Exercise is boring
Sure, pounding on a treadmill for an hour may not be everyones
idea of a good time. But not all exercise has to be boring; just about
everyone can find a physical activity they enjoy. Try playing pingpong (table tennis) or activity-based video games with your kids.
So-called exergames that are played standing up and moving
aroundsimulating dancing, skateboarding, soccer, or tennis, for
examplecan burn at least as many calories as walking on a
treadmill; some substantially more. Once you build up your
confidence, try getting away from the TV screen and playing the
real thing outside.
Reaping the benefits of exercise is easier than you think
To reap the benefits of exercise, you dont need to devote hours out
your busy day, train at the gym, sweat buckets, or run mile after
monotonous mile. You can reap all the physical and mental health
benefits of exercise with 30-minutes of moderate exercise five times
a week. Two 15-minute exercise sessions can also work just as well.
If that still seems intimidating, dont despair. Even just a few
minutes of physical activity are better than none at all. If you dont
have time for 15 or 30 minutes of exercise, or if your body tells you
to take a break after 5 or 10 minutes, for example, thats okay, too.
Start with 5- or 10-minute sessions and slowly increase your time.
The more you exercise, the more energy youll have, so eventually
youll feel ready for a little more. The key is to commit to do some
moderate physical activityhowever littleon most days. As
exercising becomes habit, you can slowly add extra minutes or try
different types of activities. If you keep at it, the benefits of
exercise will begin to pay off.

Moderate exercise means two things:

1. That you breathe a little heavier than normal, but are not
out of breath. For example, you should be able to chat with
your walking partner, but not easily sing a song.
2. That your body feels warmer as you move, but not
overheated or very sweaty.
Tips for getting started in an exercise program

Focus on activities you enjoy. If you hate jogging, you

wont be able to maintain a jogging program no matter how
good it is for you. On the other hand, if you love to swim,
dance, or play tennis youll find it easier to sick with an
exercise program thats built around those activities.
Take it slow. Start with an activity you feel comfortable
doing, go at your own pace, and keep your expectations
realistic. For example, training for a marathon when youve
never run before may be a bit daunting, but you could give
yourself the goal of participating in an upcoming 5k walk for
charity.
Focus on shortterm goals, such as improving your mood
and energy levels and reducing stress, rather than goals such
as weight loss or increased muscle size, as these can take
longer to achieve.
Make exercise a priority. Its one of the best things you can
do for your physical and mental health and by making exercise
a priority in your life, youll be more likely to stick with it over
the long-term. If you have trouble fitting exercise into your
schedule, consider it an important appointment with yourself
and mark it on your daily agenda. Commit to an exercise
schedule for at least 3 or 4 weeks so that it becomes habit,
and force yourself to stick with it. Even the busiest amongst us
can find a 10-minute slot to pace up and down an office
staircase or take the dog for a walk.
Go easy on yourself. Do you feel bad about your
body? Instead of being your own worst critic, try a new way of
thinking about your body. No matter what your weight, age, or
fitness level, there are others like you with the same goal of
exercising more. Try surrounding yourself with people in your
shoes. Take a class with others of a similar fitness level. Set
easy goals for yourself to start with. Accomplishing even the
smallest fitness goals will help you gain body confidence.
Expect ups and downs. Dont be discouraged if you skip a
few days or even a few weeks. It happens. Just get started
again and slowly build up to your old momentum.

Safety tips for beginning exercisers

If youve never exercised before, or its been a significant amount of
time since youve attempted any strenuous physical activity, keep in
mind the following general health precautions:
Get medical clearance. If you have special health issues such as
an existing heart condition or high blood pressure, talk with your
doctor or health practitioner and let him or her know your plans.
Stretch. No matter what form of exercise you choose, youll benefit
from adding stretching exercises to gain flexibility and range of
motion. Stretching gently to warm up and cool down is the best
form of injury-prevention for new exercisers.
Drink plenty of water. Your body performs best when its properly
hydrated. Failing to drink enough water when you are exerting
yourself over a prolonged period of time, especially in hot
conditions, can be dangerous.