Chapter04 Exercise and Physical Activity

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These audio videos have been created using artificial intelligence (AI) tools, based on the original content from the book “”माझा मधुमेह, माझे नियंत्रण“ i.e. My Diabetes, My Control.

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The seeds of diabetes are sown by “a sedentary routine + excess calories.” This leads to fatty liver. It results in triglycerides in the blood. These cause fat deposits in muscles, leading to insulin resistance. Insulin resistance causes a rise in blood sugar.

This cycle moves through stages like IFG/IGT. Risks can be detected early through waist measurement, lipid profile, sonography, and the treadmill test.

The body uses food as fuel. Unused energy is converted into fat. Muscles fail to take glucose inside in a lock-and-key-like mechanism.

Use it or lose it: when activity stops, muscles waste, blood supply diminishes, and risk increases rapidly with age.

The remedies are clear—10,000 steps daily; at least 100 minutes of weekly exercise; yoga/jogging/cycling. Safe in‑place exercises are possible even for the differently‑abled and the elderly. Pranayama increases lung capacity and parasympathetic tone, reduces stress, blood pressure, and free radicals, and improves insulin sensitivity. If you track “calories vs. steps” using a step‑diet/pedometer, both weight and sugar stay better controlled. The ‘Dallas Bed‑Rest’ lesson says a few weeks of rest reduce capacity. However, regular exercise restores it at any age. Movement is the best medicine.