Key Takeaways

A sedentary lifestyle and diabetes are inter-connected. It can lead to insulin resistance, weight gain and slowed metabolism.
It can cause obesity, diabetes, mental conditions, high BP, lipid disorders, metabolic syndrome and cardiovascular diseases
Try 30 minutes of brisk walking, HIIT, resistance training, aerobics, stretching and balancing exercises, and doing chores.

सुस्त लाइफस्टाइल हमारे दैनिक जीवन का हिस्सा बनती जा रही है. ऐसे में लोग पूरे दिन किसी गतिविधि में संलग्न होने के बजाय निष्क्रिय रूप से बैठकर अच्छा खासा समय बर्बाद कर देते हैं.

इनके बारे में जानें:

A sedentary lifestyle can cause diabetes
सुस्त लाइफस्टाइल के नकारात्मक प्रभाव क्या हैं?
डायबिटीज वाले लोग ऐक्टिव कैसे रह सकते हैं?

A sedentary lifestyle can cause diabetes

A sedentary lifestyle can increase the risk of developing type 2 diabetes:

A sedentary lifestyle can lead to insulin resistance when cells in your muscles, fat, and liver don’t respond well to insulin and cannot easily take up glucose from your blood. As a result, your pancreas makes more insulin to help glucose enter your cells. It can make it harder for the body to regulate blood sugar.
Being inactive can lead to weight gain, which can also increase the risk of type 2 diabetes.
Sitting for long periods can slow the metabolism, affecting the body’s ability to regulate blood sugar and blood pressure and break down body fat.

सुस्त लाइफस्टाइल के नकारात्मक प्रभाव क्या हैं?

सुस्त लाइफस्टाइल और शारीरिक निष्क्रियता सीधे मोटापा, डायबिटीज, हाई ब्लड प्रेशर, लिपिड डिसऑर्डर, मेटाबॉलिक सिंड्रोम (एलिवेटेड प्लाज्मा ग्लूकोज, ब्लड प्रेशर और कमर के आकार द्वारा चिन्हित), और ह्रदय संबंधी रोगों का कारण बनती है. यह आपके मानसिक स्वास्थ्य को भी प्रभावित कर सकती है, जिससे डिप्रेशन या एंग्जायटी की समस्या हो सकती है.

Sedentary_Activ Living Community

Inactivity can impair the body’s ability to control blood sugar levels, regulate blood pressure, and break down fat. Sitting down for long periods can change the body’s metabolism, including insulin resistance, leading to diabetes mellitus. Some examples of passive activities include:

Watching television for long hours with inactive (non-contracting) muscles,
Scrolling through social media or watching television while sitting or lying down,
Eating snacks or meals, which prolongs the duration of your meal, keeping you still in one place for a long time, or
Going to sleep immediately after having a meal.

Passive Life_Activ Living Community

डायबिटीज वाले लोग ऐक्टिव कैसे रह सकते हैं?

Increased physical activity alongside a healthy diet can reduce the risk of diabetes mellitus and other chronic conditions. Here are some ways in which you can ditch sedentary actions, stay active, and take stock of your health:

तेज़-तेज़ 30-60 मिनट तक चलने की कोशिश करें, जिससे आपका इम्यून सिस्टम बेहतर हो सकता है और सांसों से संबंधित रोगों के जोखिम कम हो सकते हैं. आप हर बार भोजन करने के बाद थोड़ा-थोड़ा समय निकालकर, स्टेशन से जल्दी-जल्दी उतरकर और चलते हुए घर वापस आकर, या एलिवेटर के बजाय सीढ़ियों का उपयोग करके ऐसा कर सकते हैं.
Exercise daily and interrupt your prolonged sitting hours with bouts of light-intensity physical activities.
High-intensity interval training (HIIT) promotes a rapid enhancement of skeletal muscle oxidative capacity and glycemic control in adults with type 2 diabetes.
While resistance training can help build strength and improve body composition and muscle mass, it can assist in minimizing the risk of exercise-induced hypoglycemia in people with टाइप 1 डायबिटीज.
एरोबिक्स ट्रेनिंग से इन्सुलिन सेंसिटिविटी, ऑक्सीडेटिव एंजाइम और फेफड़ों के काम बेहतर हो सकते हैं.
Elderly individuals diagnosed with diabetes often face the issue of limited joint mobility, resulting partly from the formation of advanced glycation end products (AGEs), a group of compounds that form when reducing sugars react with proteins, lipids, or nucleic acids (accumulated during normal ageing and increased hyperglycemia). Stretching, flexibility, and balance exercises can increase the range of motion around joints.

Get Moving_Activ Living Community

The key is to move around as much as possible instead of spending much time sitting in one place. You can incorporate this in an office setup by conducting standing meetings instead of sitting, getting a standing desk to do your work, walking around the office building during breaks, or talking over the phone.
घर के कामों में हाथ बटाएं और ऐक्टिव आदतों को जीवन में शामिल करें.

Dieting and staying active not only help you lose weight but also boosts your immunity and metabolism. Try to maintain a healthy weight to keep diabetes at bay.

Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more on पोषण, फिटनेस, सचेतन, और लाइफस्टाइल से जुड़ी बीमारियां like Asthma, Blood Pressure, Cholesterol, and Diabetes. Activ Living ke saath sahi sehat ki shuruat ABHI karo.

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