By Everything Lifestyle Staff

My Doctor Gave It To Me Straight: “Change Your Lifestyle or Die”

Oct 18, 2024 | 6:57 AM

Can you reverse type 2 diabetes with exercise? I did.

About five years ago, my doctor sat with me, reviewing the results of my annual physical. At one point, he looked up from the results of my blood work and delivered a very rude awakening: Change or die.

For years, I had pre-diabetes. Now, at 49, I had full-blown type 2 diabetes. My blood pressure was out of control as were my cholesterol readings. I took a handful of pills each day and it was about to get even worse.

So I listened. I changed my life. I went from being a very intermittent exerciser to someone who makes it a point to get some form of exercise each and every day. At the start, I would do a few miles a day in the gym on the exercise bike. Other days, I would run or walk on the treadmill. Occasionally I would try the weight machines although I had no idea what I was doing.

The days of exercise rolled by and soon I had 100 under my belt. Then, the first year came and went, and I kept going. My friends and I marked Day 1000 with a little party. Many thought I would stop then, but I’ve kept going and just hit 1,800 days of exercise in a row.

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The results have been remarkable. I no longer register on the diabetic scale. My blood pressure and my cholesterol are well under control. While no one would mistake me for a supermodel, I’ve lost about 40 pounds. I take no pills.

Best of all? I am the walking demonstration that you do not need to be an Olympic athlete to beat type 2 diabetes with exercise. And I’m not alone: According to the American Diabetes Association and the American College of Sports Medicine, physical activity programs along with modest weight loss have been shown to lower type 2 diabetes risk by up to 58 percent in people at high risk for developing diabetes.

Follow the tips below to get started with an exercise program that can literally save your life!

Have fun. In coordination with your doctor, develop a list of activities that you enjoy. Walking, gardening, cycling, ballroom dancing, anything that can get you moving for 30 minutes or so. While I went to a gym, you don’t necessarily need a gym membership to get the results you want.

Build your strength. While you don’t need to go to a gym, strength training can help control blood sugar. You can work with resistance bands or lift light weights. You can also do body weight exercises such as push ups, squats and lunges.

Check your blood sugar. Talk with your doctor about how often you need to check your blood sugar while exercising. At a minimum, your doctor will probably advise you to check your blood sugar after exercise to see if it needs to be adjusted.

Use a gadget. In 2007, researchers at Stanford University found that people who use a pedometer increased their activity by 27 percent. Tracking your activity has become easier now that new electronic devices such as the Apple Watch also monitor physical activity.

Find a friend. Those who set exercise goals with friends and then work together to meet them are much more likely to succeed in maintaining a regular program. So find a friend, set some goals and don’t forget to give yourself some special rewards for meeting your goals.

Phil Gutis is a writer living in New Hope, Pennsylvania. Most days he can be found commuting to work on the area bike trails.

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