There's no sugar-coating this. According to the International Diabetes Federation, India had an estimated 72 million cases of diabetes in 2017. By 2025, the number of cases is expected to double to 134 million. The Indian Council of Medical Research has found that one in every four people under the age of 25 has adult-onset diabetes. In short, it is a public health crisis.

As more Indians adopt sedentary lifestyles, our diets get progressively unhealthier. The higher consumption of sugar, carbohydrates and processed foods are resulting in lifestyle diseases like diabetes.

How do we fight this?

Naturally, diet is one way. Adding high-fibre vegetables like beans, peas, spinach and leafy vegetables in your meals is helpful. Including more pulses and whole grains is also suggested. Avoiding fruits containing high sugar is also a tip. All of these can help lower your blood sugar level and in some cases even reverse diabetes over time.

Incorporate exercise into your daily routine

A huge plus to being regular with fitness is the whole range of health benefits like lower blood pressure, lower stress, optimum blood glucose levels, higher energy levels, stronger bones and a positive outlook to life.

Formulate a fitness plan

To keep diabetes at bay, the recommended workouts involve a combination of aerobics exercises and strength training.

For the diabetic, aerobics exercises most suitable are walking, jogging, step training (stair climbing) and swimming.

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Strength training for diabetics or those at risk is also recommended. This can be done through body weight exercises, resistance band training, TRX workouts and light weight training. All of these complement the aerobic workouts by strengthening the muscles and bones.

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*Consult a doctor, nutritionist and a fitness professional while formulating your diet and fitness plan.