Diabetes is a major health problem that affects people from all walks of life, but black Americans face an especially high risk of diabetes. According to the American Diabetes Association, 14 percent of blacks over age 20, or 3.7 million people, have diabetes. As with other segments of the population, most new cases of diabetes are type 2, which means you might be able to prevent or manage it through lifestyle changes.
Exercise Habits
A lack of adequate exercise can increase your risk of developing diabetes. According to Diabetes Monitor, obesity due to too little exercise might be partly responsible for the high rate of diabetes among African-Americans. A National Health and Nutrition Examination Survey showed that 50 percent of black men and 67 percent of black women reported getting little to no exercise at all. Such a high degree of inactivity increases the risk of diabetes.
Establishing Exercise Habits
It is never too late to begin exercising, even if you already have diabetes. Regular exercise can help you manage the disease and control your blood sugar. Consider low-impact exercises such as walking and swimming. Other leisure activities such as dancing and playing informal sports also count as exercise. Start by exercising for at least 30 minutes at least three days a week, taking one day of rest between workouts.
Diet
A balanced diet is another important component of managing your diabetes with lifestyle changes. Your doctor or dietitian will provide a guideline of what you should eat. Following the recommended diabetic diet will help stabilize your blood sugar levels. Avoid sugar and fried foods, and eat more vegetables, fruits and whole grains.
Outcome
Maintaining a consistent exercise habit and following the diabetic diet can help you avoid more serious complications of diabetes. According to the American Diabetes Association, blacks face a much greater risk of diabetes complications. Black Americans are more likely than non-Hispanic whites to experience blindness, diabetic retinopathy, limb amputations, kidney disease, heart attacks and stroke.
