Type 2 diabetes has been described as the quiet epidemic. The link between obesity and the condition has long been known. Unless action is taken, the trend in the United States and other developed countries toward a more desk bound and inactive lifestyle will exacerbate the situation. For this reason, health experts encourage those who are pre-diabetic or who already have developed the full condition to have a more active life style.

Exercise is one of the easiest ways to start controlling your diabetes. The good news is that it is never too late to start exercising. For people with type 2 diabetes in particular, taking regular amounts of exercise can improve insulin sensitivity, lower the risk of heart disease, and promote weight loss. It would be sensible to consult your physician before starting an exercise program.

Your exercise routine can be as simple as a brisk 30 minute walk around your local park or your neighbourhood. If you have been particularly inactive, you should start slowly and build up the duration and intensity of your exercises. Walking the dog or doing some gardening or doing the housework helps. Take the stairs instead of the elevator. Park at the far end of the car park and walk to the shopping mall. Every little bit of exercise helps. By raising your heart rate for as little as 30 minutes each day makes a big difference in your blood glucose control and to the risk of you developing diabetic complications.

For best results and to lose weight, combine your exercise regime with a healthy, calorie controlled diet. If you consume more calories than you consume, your body will burn fat to get the extra energy it needs. The effect of this is to reduce your insulin resistance.

The results would be the sweetest rewards from the effort that you have exerted. All you need is the willingness and the determination to start exercising for a healthier life free of type 2 diabetes.?

Type 2 diabetes is a preventable condition. It is often the result of poor life style choices made over many years. Four life style factors have been identified as being responsible for triggering the condition. These four factors are:

# 1. Having a sedentary lifestyle

According to a number of studies, leading a sedentary lifestyle increases his risk of developing type 2 diabetes. As inactivity can trigger the condition, it is important to build moderate levels of exercise into your daily routine. This could be as simple as taking the stairs instead of the elevator or brisk walking for 30 minutes a day.

# 2. Having a high BMI

Your BMI (Body Mass Index) is the relationship of your weight to your height. If you are overweight you substantially increase the risk of developing type 2 diabetes because excess fat inhibits the effectiveness of the insulin your body produces. Over time, your body will become resistant to insulin which will, if left unchecked, result in you developing the condition. It is no coincidence that nearly 90% of people suffering from the condition are overweight.

# 3. Having belly Fat

Visceral fat, also known as belly fat, love handles, beer belly and a host of other names is a long-term fat store. Our ancestors developed the ability to store fat like this as a survival mechanism against times of famine. It is one of the last areas from where your burns fat. Visceral fat is believed to create more insulin resistance than the fat stored in other parts of your body. Consequently, having belly fat greatly increases the risk of you developing type 2 diabetes.

# 4. Having a healthy diet

You can reduce the risk if developing type 2 diabetes by having a healthy, balanced diet that includes fresh fruit and vegetables each day. By having such a diet you will consume sufficient dietary fibre, which improves your digestive system. You will also get more nutrients from the food you consume and that will boost your insulin.

These four lifestyle factors are linked, and so are the ways to overcome their combined effect. Taking regular amounts of moderate exercise and having a healthy, balanced diet can help you to lose weight and are the basis of a healthy life style. Having a healthy lifestyle and not being overweight is the best way of preventing the onset of type 2 diabetes.?

Since it is common for diabetics to lose the sensation in the feet, it is important that they perform a foot exam at least once a week - and even as often as daily if there is little to no sensation. Here are the ten steps to performing a thorough foot self-exam:

1. Thoroughly, yet gently, wash the feet in a tub, shower,or bath. Make sure that you are in a well lit room and that both feet hang comfortably in front of you.

2. Lift one foot over the opposite leg and place it on your thigh so that you can easily see the entire foot.

3. Pat your foot dry with a towel. Be sure to gently dry between your toes.

4. Check for any unusual odor that could signify an infection. If your feet do not smell clean, there could be an underlying problem.

5. Visually inspect the feet. Check for cuts, sores, scabs, and bruises. Also check the toenails for breakage and discoloration.

6. Gently check between your toes by spreading them apart. Also, check the fleshy area around each toenail for abrasions.

7. Rotate your ankle slightly so that you can see the sole of your foot. If you unable to do this, use a hand mirror to view the bottom of your foot for any problems.

8. Feel your foot with both of your hands and check for any unusual bumps, sensitive areas, or noticeable changes in temperature from one part of the foot to the other.

9. Take notes on anything that you find unusual. Describe in detail any specific concerns.

10. Repeat on the other foot. Now, compare notes from exam to exam. Contact your doctor with any worsening issues or new problems.

It is easy to keep your feet healthy as long as you pay attention to them. If you have limited flexibility, have a companion or caretaker do the exam for you. Either way, your feet will thank you for it.