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Bmi & DIabetes

Here are a few helpful links: 

BMI Calculator 

Calorie Counter 

Calorie Calculator and Planner 

If you are overweight, losing weight, eating fewer calories and being more physically active are key steps you can take to help prevent or delay type 2 diabetes. Remember to discuss your weight with your health care professional and to talk to them about creating a weight-loss plan if you are overweight or obese. Talk to them about any health conditions that may require medical treatment. Managing these health problems may help reduce your chances of developing type 2 diabetes. Also, ask your health care professional about any medicines you take that might increase your risk.

As mentioned before, there are a variety of reasons you may develop Type 2 diabetes, depending on a combination of risk factors like genes and lifestyle. Some risk factors (such as family history, age, ethnicity) can’t be changed, though lifestyle risk factors to do with eating, physical activity and weight can. 

There are numerous sites available online to see if your weight puts you at risk for type 2 diabetes - but we would recommend using your doctors as a first resource, and trusted health websites afterwards. A Body Mass Index (BMI) chart is listed below - find your height, and if your weight is equal to or more than the weight listed, you have a greater chance of developing the disease.


Another part of staying healthy and losing weight (as well as managing blood glucose levels) is physical activity. Being active has a variety of health benefits, including:

  • lower blood glucose levels

  • lower blood pressure

  • improved blood flow

  • burns extra calories (so you can keep your weight down if needed)

  • improves your mood

  • can prevent falls and improve memory in older adults

  • may help you sleep better

Even small amounts of physical activity can help. Many experts suggest exercising for approximately 30 minutes 5 days a week. This exercise can be moderate or vigorous physically - depending on your levels of comfort - moderate is somewhat hard whereas vigorous activity is much more intense. 

If you want to lose weight or maintain weight loss, you may need to do an hour or more of physical activity 5 days a the week.

Most kinds of physical activity can help you manage your diabetes. Certain activities may be unsafe for some people, such as those with low vision or nerve damage to their feet, so be sure to consult with your health care team about which physical activities are suited and safe for you and your needs.

Add extra activity to your daily routine:

Starting ideas

If you have been inactive and are now trying a new activity, start slowly and steadily, with about 5-10minutes per day. After this, you can gradually add a little more time weekly.


Spending less time looking at a device or TV may help increase your activity time. Try these simple ways to add physical activities in your life each day:

  • Walk around while you talk on the phone or during TV commercials.

  • Do chores, such as work in the garden, rake leaves, clean the house, or wash the car.

  • Park at the far end of parking lots and walk to the store.

  • Take the stairs instead of the elevator.

  • Make your family outings active, such as a family bike ride or a walk in a park.

Everyday ideas

If you are sitting for a long time, such as working at a desk or watching TV, do some light activity for 3 minutes or more every half hour. These may include anything from a quick walk around your house to a run up and down stairs, running on the spot wherever you are, using a skip rope etc. All it needs to do is make your heart beat faster and make you breathe harder (aerobic exercise). In general, aerobic exercise should be done for 30 minutes a day most days of the week. You can split up these minutes into a few times throughout the day.

To get the most out of your activity, exercise at a moderate to vigorous level. Try

  • walking briskly or hiking

  • climbing stairs

  • swimming or joining a water-aerobics class

  • dancing

  • riding a bicycle or a stationary bicycle

  • taking an exercise class

  • playing basketball, tennis, or other active sports

Make sure to be aware of how best to warm up and cool down before, between and after your exercises.

strength training

Strength training is another effective way of including physical activity in your daily routine and losing weight. It is light or moderate physical activity which helps to builds muscle and keep your bones healthy. When you have more muscle and less body fat, you’ll burn more calories. Burning more calories can help you lose and keep off extra weight.

Strength training is simple - it can be done with hand weights, bottles, elastic bands, weight machines. Try to do strength training two to three times a week. Start with a light weight. Slowly increase the size of your weights as your muscles become stronger.

Be patient. It may take a few weeks, or even months, of physical activity before you see changes in your health and weight. 

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