Have you gained weight over the winter? Been less active? Or slacked off with your diet in the face of comforting choices? If so, you’re not alone.

When it comes to type 2 diabetes, weight gain and a sedentary lifestyle can dramatically increase your risk of developing this condition, so it pays to change your ways. As a type 1 diabetic myself, I speak from experience when I say you do not want diabetes.

So with the weather warming up now and the sun returning, isn’t it time to ditch those risky habits and spring into action for your health?

Here are six simple habits you can program into your lifestyle to get active and lower your risk of type 2 diabetes.


All forms of exercise can help prevent diabetes, because it assists in weight loss, gives you psychological energy for self-control decisions and makes your cells more sensitive to insulin. Are you willing to get moving?

Prepare your workout clothes in advance — this sets you up for success, gives you less to think about and takes away last minute decision making (which is terrible for self-control!). So be a little organised and get your gear ready.

Avoid sitting for more than an hour. Getting into the habit of being active in and out of exercise sessions will boost your metabolism and strengthen your self-control every time, because you are resisting the urge to sit and sit.

Walk every day — and not just a walk to the car and back! Go for a deliberate walk every day and build up from there. Everyone who can walk should walk, because it keeps your cells and your mind more active.


Eating a healthy and balanced diet can help prevent diabetes because it helps to lower your weight, fuels your exercise habits and gives you greater psychological energy for self-control.
Are you willing to make some healthier food choices?

Make your own meals. Restaurant foods are delicious, but you’ll have little control over the size and contents of the food you are eating. Eating your own meals will give you superior and much faster results for weight loss. Cooking in bulk, getting tinned and frozen foods are easy options for busy people to consider.

Eat one healthy meal per day — make this a no-matter-what thing. Simply eating natural foods (no manufactured foods) for one meal a day can help with fast weight loss for most people. This is because it leads to a steady reduction in calories, plus natural foods more effectively regulate your appetite than processed ones, helping to avoid overeating.

Be good five days per week. We’re all human, and lots of us go out on the weekend or take it easy with our time off. Just remember that if you are strict during the week, you can be more relaxed on the weekend. However, still try your best to keep the healthy trend going seven days per week.


Now is the perfect time for you to spring into action and get active.

With these simple directions for movement and eating programmed into your daily lifestyle, you can drastically reduce your bodyweight and reduce your type 2 diabetes risk. Have faith that it will work and believe that your efforts are worthwhile — so many people start and stop before they get results.

Be smarter than that and know that even basic exercises will improve your health. Give it some time, because nothing works if you don’t give it a chance.

Rob Smith is a personal trainer. He holds a Bachelor of Psychology (Honours), and is an experienced Type 1 Diabetic. Rob is passionate about getting people active, both inside and out, by combining effective methods of behaviour change with personal support.

Free Diabetes checks

Are you concerned about Diabetes or looking for motivation and greater direction for your health?
Integrated Active is offering FREE CONSULTATIONS for anyone who is overweight, living a sedentary lifestyle, or who has a family history of Diabetes.
Contact Rob Smith on 0401 277 546, or visit www.integratedactive.com
This offer is valid until November 7th 2015.