Diabetes Care and Prevention
From the U.S. Department of Health and Human Services
Diabetes rates in Navajo people are three times higher than in the U.S. population. Diabetes is the leading cause of kidney disease; both kidney disease and diabetes rates are rising in the Navajo community. Lack of exercise and diets that are non-traditional (heavy in fast food, sugar and fats) are causing an increase in diabetes among Navajo. Read here for some information about living with diabetes and diabetes prevention.
How much aerobic activity do I need each week?
Do moderate or vigorous aerobic activity for at least 10 minutes at a time.
• If you choose moderate activities, do at least 2 hours and 30 minutes a week. Moderate activity includes things like walking fast, dancing, and raking leaves.
• If you choose vigorous activities, do at least 1 hour and 15 minutes a week. Vigorous activity includes things like jogging, jumping rope, swimming laps, or riding a bike on hills.
If you have a health condition, be as active as you can be. Your doctor can help you choose the best activities for you. Use these tips to stay active with a disability.
How do I know if my activity level is moderate or vigorous?
Your body is working at a moderate level when you can talk but not sing. Your body is working at a vigorous level when you can’t say more than a few words without pausing for a breath.
How much muscle-strengthening activity do I need each week?
Muscle-strengthening activities include push-ups, sit-ups, and lifting weights. Do muscle-strengthening activities at least 2 days a week.
Be sure to strengthen all major muscle groups including the legs, hips, back, chest, stomach, shoulders, and arms. Do these activities to the point where it’s hard for you to do more without help.
How can I learn more about diabetes care?
Follow this link to view the Abbott Diabetes Care video series on living with diabetes.