On the exercise front, you don't have to join a fancy gym or hire a personal trainer. Try taking the stairs instead of the elevator to your fifth-floor office. Walk down the hall to talk to the person in accounting, rather than sending an e-mail. Do a few walking laps around the parking lot on your afternoon break. You might even inspire some of your co-workers to join you.
The exercise habit also can include the entire family. Try walking the kids to or from school. This also will give you an opportunity to connect with your children and find out what's on their mind. Even weekends can provide lots of opportunity for family exercise. Take a day hike along a nature trail (a perfect chance to learn about native wildlife), bike along the beach, or just go for a stroll in the park. Even taking the family dog for a walk around the block can get your body moving.
Little Changes Add Up
The point is that while it might seem that preventing a major disease such as diabetes is a daunting task, it actually isn't. All it really takes is common sense, a bit of creative planning and a positive attitude. With these three things, you are well on your way to success.
Having trouble figuring out correct portion sizes? The National Diabetes Education Program provides some great tips to help you get your portions right.
Portion size
Same size as
½ cut cooked rice or pasta
one ice cream scoop
1 ½ ounces low-fat cheese
four dice
3 ounces lean meat or fish
deck of cards or cassette tape
2 tablespoons low-fat peanut butter
a ping-pong ball
Tina Beychok is an associate editor of To Your Health. Direct questions and comments to
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