Research shows that women who spend four to seven hours a day
sitting are more likely to show early signs of type 2 diabetes. As
a result, all women are encouraged to increase physical activity to
decrease their risk of developing diabetes.
"Many Americans work nine-to-five jobs and are sedentary most of
the work day, increasing our risk for developing type 2 diabetes,"
said registered dietitian, Jessica Crandall. "The good news is that
type 2 diabetes is preventable through maintaining a healthy weight
and increasing physical activity throughout the day, not just after
you get home from work."
If you have a desk job:
- Take breaks throughout the day - go for a walk or go to the gym
- Instead of calling a coworker during the day, walk to his/her
office to talk
- Take brisk ten-minute walks during breaks, or take the stairs
instead of the elevator
- Stretch your muscles and stand while you're on the phone
instead of sitting
- Keep the candy bowl off your desk to avoid the urge to nibble
for stress relief
According to Crandall, it is also important for you to know if
you are at an increased risk for developing type 2 diabetes. Risk
- Physical inactivity
- Older age
- Family history of diabetes
- History of gestational diabetes
- Race/ethnicity. (Diabetes is at least two to four times higher
among African American, Hispanic/Latino, American Indian, and
Asian/Pacific Islander women than among white women.) Because of
the increasing lifespan of women and the rapid growth of minority
populations, the number of women in the United States at higher
risk for diabetes and its complications is increasing.
"If you're at risk for developing diabetes, work with your
health care provider to develop an eating plan tailored for your
lifestyle," Crandall said.
"When you take steps to prevent diabetes," she concluded, "you
will also lower your risk for possible complications of diabetes
such as heart disease, stroke, kidney disease, blindness, nerve
damage and other health problems - that's a big reward for you and