Yu dɔktɔ dɔn tɛl yu se yu gɛt Tayp 2 Dayabitis? Dɔn sɔntɛm yu dɔn no aw ɛksesaiz impɔtant to yu layf. Bɔt we yu se ‘A nid fɔ ɛksesaiz’, yu go mɔs tink se ‘O, a nɔ gɛt di tɛm ɔ ɛnaji fɔ dat’. Nɔ wɔri. Na dat wi de tok abaut tide. Fɔ ɛksesaiz nɔ at ɔ siriɔs lɛk aw yu tink.
Ɛksesaiz nɔto jɔs fɔ rɔn maratɔn!
Bɔku pipul dɛn tink se fɔ ɛksesaiz min fɔ go na di jim ɛn es wet ɔ rɔn te yu drɔp. Bɔt nɔto dat na di tru. Ɛspɛshali if yu gɛt dayabitis, yu men gol fɔ bi fɔ kɔntrol di shuga we yu gɛt na yu blɔd. Yu nɔ nid fɔ du bɔku ɛksesaiz fɔ du dat.
Fɔ tɔk am simpul wan, ilɛksɛf yu muv yu bɔdi smɔl, dat min se ivin if yu muv smɔl, i go bigin fɔ mek yu blɔd shuga go dɔŋ.
Imajin se, bifo yu sidɔm na wan ples ɔl di de, yu grap ɛn waka rawnd smɔl. Ivin da smɔl tin de de sho se yu bɔdi in mɔsul dɛn fɔ yuz shuga. Dat min se fɔ ɛksesaiz nɔto sɔntin we kɔmplikt, na simpul muvmɛnt .
150 minit insay di wik: Aw wi go mek dis izi?
Dɔktɔ dɛn se big pipul dɛn we gɛt dayabitis fɔ du ɛksɛsayz fɔ lɛk 150 minit so insay di wik. Naw yu go de tink se, "Wow, 150 minit!"
Bɔt nɔ wɔri. Dis nɔto sɔntin we yu fɔ du wan tɛm, insay wan de. Yu fɔ spre dis tɛm ɔlsay na di wik.
- Frɔm 7 dez insay di wik, dat na smɔl pas 22 minit insay di de.
- If yu gɛt prɔblɛm fɔ du am wan tɛm, yu kin brok am to smɔl smɔl.
Ivin if yu de du ɛksɛsayz fɔ jɔs 10 minit, yu bɔdi go bigin fɔ bɛnifit frɔm am. Wi kin kɔl dɛn tin ya "ɛksɛsayz snek." Jɔs lɛk aw wi kin it snek we wi angri, dis na fɔ ad smɔl smɔl ɛksesaiz dɛn ɔl di de.
"Workout Snacks" Yu Kin Ad to Yu Evride Laif
Na sɔm izi tin dɛn we yu go ebul fɔ du. Yu kin du wan ɔ tu pan dɛn tin ya tri tɛm insay di de.
| "Eksesaiz Snek Aydia". | Aw fɔ du am |
|---|---|
| 10 minit fɔ waka | Afta yu dɔn it lɛnch, waka fɔ shɔt tɛm rawnd di gadin ɔ na rod we yu de drink aftanun ti. |
| Klaym stej dɛn | Yuz di stej insted ɔf di ɛlivat we yu de go ɔp stej na ɔfis, shopin mal, ɔ na os. |
| Nɔto fɔ de na wan ples | If yu de wok na ɔfis, grap ɛvri awa fɔ ful-ɔp yu wata bɔtul. Go na di was rum we de nia yu. Waka rawnd instead fɔ sidɔm we yu de tɔk na fon. |
| Fɔ du smɔl smɔl wok dɛn | We yu go na di stɔ we de nia yu fɔ go tek bred, waka instead fɔ rayd baysikul ɔ drayv. We yu de kɔmɔt na di bɔs, kɔmɔt wan stɔp bifo tɛm ɛn waka. |
Lɛ wi bigin smɔl ɛn smɔl smɔl fɔ mek wi go bifo.
Na tru se ɛksesaiz lɛk fɔ rɔn ɛn fɔ es wet na fayn tin. Bɔt if yu nɔ ɛva du ɛksɛsayz bifo, i nɔ fayn fɔ bigin du tin dɛn lɛk dat wantɛm wantɛm. Plɛs, i at, ɛn yu kin bost kwik kwik wan.
di bεst tin fכ du na fכ stat wit "exercise snecks" lεk di wan we de oba. Waka fɔ 10 minit tri tɛm insay di de. We dat kin izi fɔ yu, smɔl smɔl fɔ mek yu spɛn mɔ tɛm. Du am fɔ 10 minit, 15 minit. Inkrisayz di spid we yu de waka smɔl. As yu de yus to am, as yu de gɛt mɔ trɛnk, yu go si se yu ebul fɔ du smɔl mɔ.
Di tin we impɔtant pas ɔl: Bifo yu bigin ɛni ɛksesaiz program, tɔk to yu dɔktɔ . I go ɛksplen to yu us ɛksesaiz dɛn we nɔ bad fɔ yu bɔdi, yu dayabitis, ɛn yu mɛrɛsin dɛn. I kin advays yu bak bɔt ustɛm fɔ chɛk yu blɔd shuga.
So nɔ fred, stat smɔl. Ad at least wan "exercise snack" to yu de tide. Smɔl muvmɛnt bɛtɛ fɔ yu wɛlbɔdi wan tawzin tɛm pas fɔ nɔ muv atɔl.
Mɛsej we dɛn kin kɛr go na os
- If yu gɛt Tayp 2 Dayabitis, i impɔtant fɔ mek yu du ɛksɛsayz fɔ at le 150 minit insay di wik.
- Nɔto fɔ du dɛn 150 minit ya wan tɛm. dεn kin brok dכn to sכm sכm ‘εksεsayz snek’ dεm we de tek 10-15 minit כl di de.
- Start wit simpul, ɛvride muvmɛnt lɛk fɔ waka ɛn klaym stej. No nid fɔ bigin wit difrɛn, big ɛgzampul dɛn.
- Di tin we impɔtant pas ɔl: Ɔltɛm go to yu dɔktɔ bifo yu bigin fɔ du nyu ɛksɛsayz.
- Start sloslo ɛn smɔl smɔl fɔ mek yu de du ɛksɛsayz ɛn i go tranga wans yu bɔdi dɔn yus to am.
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