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Go for gold with the Olympics

As the Tokyo 2020 Olympics make a much anticipated start this month, get into the spirit and set your own health goals worthy of gold medals. From trying new sports to losing weight, there are plenty of achievements to be made, which – as part of a healthy diet and lifestyle – can reduce your risk of developing Type 2 diabetes.

Try a new sport
Synchronised swimming and hammer throwing might not be quite up your street, but no matter what your fitness ability or interest, many other Olympic sports are waiting for you to try. Golf, tennis and cycling, for instance, are all easy and inexpensive to have a go at. Many local parks have tennis courts which are available to book for free, while pitch and putt golf courses and driving ranges offer an inexpensive way to try golf.

Host your own Olympics
At home, get your children or grandchildren into the spirit and create your own mini-Olympics. Split everyone into different groups and battle it out for gold with indoor games such as hoopla and ‘discus’ using paper plates. Outdoor games can be more active, with obstacle courses and running races suitable for all ages. Make sure you hand out medals at the end!

Lose some weight
If you’re keen to lose a little weight, then use the Olympic fortnight as an incentive (it ends on 8 August). Through a healthier diet, portion control and keeping active it’s possible to shed some excess fat – the NHS suggests a safe loss of 1lb to 2lb per week by sticking to 1,900 calories per day for men and 1,400 calories per day for women. Make yourself a reward chart and celebrate your achievement at the end.

Eat healthily

Try eating like an athlete for a week, with protein-packed meals to boost your energy and muscle mass. Porridge with fruit and peanut butter is a great way to kickstart your day, and including fish, meat or eggs into your lunch and evening meals will keep your levels topped up.

It is very important to understand your risk of developing Type 2 diabetes. Our simple online health check takes just a few minutes. The Healthier You programme is free to join and you can sign up without visiting your GP. The sessions are now available with a British Sign Language Interpreter if BSL is your first or preferred language.

Use our online checker to find out if you’re at risk of developing Type 2 diabetes:

It might be the most important thing you do today.

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Gestational Diabetes: Helen Levé

I’m Helen, an educator on the National Diabetes Prevention Programme. I have been supporting people who are at risk to of developing type 2 diabetes (T2D) for the past four years.