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Archive for the ‘Move More’ Category

Wednesday Wellness Tip: Stick with Whatever Exercise You Like

Friday, April 20th, 2012

Sticking with exercise is the key in long term health for people that don’t spend a lot of time working out.

A recent study compiling data and information about exercise and mortality showed that a sedentary person’s risk for dying prematurely decreased almost 20% if that person started and sustained a walking program, 30 minutes of walking 5 times a week for several years.

Those results are not noted if the individual only continues the walking program for a short period of time. So, it is very important to pick an exercise that you can continue for the rest of your life. And having different types of exercise that you like to do is beneficial too.

Wednesday Wellness Tip: Winter Activities, More Than Just Reading by the Fire

Thursday, December 1st, 2011

I definitely understand the winter hibernation effect. Some days after work, all I want to do is curl up by the fireplace to read a book. And sometimes I do just that.

But the rest of the week I don’t miss out on all the fun winter activities that get me moving, give me energy, lighten my mood, and burn some extra calories.

It might be difficult to check your blood sugar with a cold finger or if your meter and strips get out of the recommended temp range. But it is really important to check your blood sugar before you venture outside and after your activity/exercise to find out how the cold affects you.

Also, be careful to wear warm, padded socks and clothes if you have circulation problems or neuropathy. We don’t want your toes to feel frozen!

Check out these winter exercise safety tips from the Mayo Clinic before you head outdoors.

Exercise the Winter Away: Exercise Even When the Weather Makes It Difficult

Tuesday, November 22nd, 2011

No matter where you are in the US, East coast, West coast, Midwest or the South, these winter months are bringing in drearier and colder days. Floridians don’t have to face the snow, the ice, and the wind of Wisconsin, but the temperature still drops down colder.

The sky might be greyer and cloudier. The roads might be slippery, the running trails covered in snow or the swimming pools too cold for even your big toe.

So what does this mean for your exercise routine?

Have you just gotten into a rhythm with your walking program? Is road cycling the exercise you enjoy the most? Is it hard to make yourself get bundled up for an extremely cold jog?

Winter weather can deal a death blow to your workout routine if you’re not prepared.

But, you need to hear this, exercising will help you get through these cold months. It is so important to stay active even though the days are shorter, you might not be able to do your normal workouts, and all you want to do is huddle inside by the fire.

Wednesday Wellness Tip: Tis the Season to Walk for a Cause

Thursday, November 10th, 2011

Get your exercise in, control your blood sugar, and do a good deed!

The fall months are chock-full of great events that are centered on walking or running. What a great way to get out with hundreds or thousands of people to improve your own health while supporting the health of others!

Lace up your running shoes and find a walk for a cause or run for fundraising in your area. You’ll get a great workout for the day, you’ll most likely have great control of your blood sugars that day, a long walk with help you manage your weight and your heart will be happy knowing that you are doing something purposeful and meaningful.

Remember to check your blood sugar before and after the event.

If it is a long event, you might want to bring your meter along to check in the middle of your walk or run. Many large events have sponsors provide sports drinks, yogurt, fruit, or other giveaways at the finish line.

Check out this list of groups that host events or do your own search for an event that supports a cause important to you!

Better Diabetes Management: Combining Aerobic and Anaerobic Exercises in Your Weekly Workouts

Friday, September 16th, 2011

If you haven’t noticed, the last two posts were about the different health benefits from aerobic and anaerobic exercise. And here comes one last one for the week! I want to help you create a weekly workout plan that will maximize your health benefits, and that plan needs to include both kinds of exercise.

So, take a look at these lists and mix and match what you like to do and what you can plan into your schedule. If you already work out frequently in the week, aim to have 3-5 days of aerobic exercise and 2-3 days of anaerobic exercise.

If this is going to be your first effort at getting exercise into your life or if you haven’t exercised for awhile, it is definitely ok to start out slowly. You should fit in 3 days of aerobic exercise in a week but then keep adding in days of aerobic exercise until you work out 5 days a week. Then you can add in your two days of anaerobic activities.

Wednesday Wellness Tip: Benefits of Aerobic and Anaerobic Exercise for People with Diabetes

Thursday, September 15th, 2011

Part of motivation to exercise is really understanding the benefits.

If you have never distinguished the differences between aerobic exercises and anaerobic exercises, take a look at these facts to learn just how important both types are.

Any type of exercise in general is going to improve your health, but planning your workouts throughout the week will give you better results. It’s like testing your blood sugars strategically in the morning, before a meal and two hours after your meal.

You could just check at random times in the day, but you learn more and can improve your health more if you strategically check.

Aerobic Fitness and Anaerobic Exercise: What are They and How Can They Help Your Diabetes?

Wednesday, September 14th, 2011

When you hear the word aerobic exercise do you think about leotards and high kicks?

Or when you think about “lifting weights,” do you picture strong men pulling cars?

For someone that is not very familiar with the more scientific aspects of aerobic and anaerobic exercise, you might have comical ideas of the classic 1980s aerobics class instructor (a la Jane Fonda work out videos) and the classic football player throwing around weights and grunting.

That’s ok! If you’ve never heard what the differences are and what those words actually mean, you can learn right now!

Here are some basics that will help you understand the differences so you’ll be able to choose the right exercises for you.

Get a Jump Start on Exercise: Find the Right Fit for You with This National Fitness Database

Saturday, September 10th, 2011

Need some help starting a workout program? Need instruction on how to exercises safely? Want to find an exercise class to join? Need a little kick of motivation to be more active? Want a personalized exercise program?

Here is a new tool that can help you with all of those things and more.

IDEA Health & Fitness Association is an organization for fitness and wellness professionals. The group is committed to improving health and fitness by preparing and equipping the professionals that help people like you and me exercise. This is good, because if they are helping me, I want them to know what they are doing!

http://www.ideafit.com/fitnessconnect

They have compiled tons of information from across the U.S. into an exercise locator database. Basically, you type in where you live and it pops out exercise classes, gyms, personal trainers, and more.

It is FREE and you can customize your searches to find just what you’re looking for.It provides detailed information so you can choose the trainer or class that fits your needs just perfectly.

Take a look at the database called Fitness Connect and be inspired to pursue a healthier, more active you.

Tags: Diabetes Management, exercise, Exercise Class Locator, Finding a Gym, glucose control, IDEA Fitness Connect, Losing Weight, Weight Loss Program, Workout Program
Posted in Activity Ideas, Move More | No Comments »

Wednesday Wellness Tip: Walking Your Way to Better Health

Thursday, August 25th, 2011

Here is a walking program for beginners or expert walkers to get you moving and improving your health!

Walking exercise improves glucose control and cardiovascular fitness for heart health, and it helps with weight control.

To start, just get up and go! Walk 5-10 minutes at an easy pace. As that gets easier, add 5-10 minutes each week until you are able to walk 30 minutes without stopping.

Then start this program, walking each week’s target minutes at least 3-5 days a week. And remember, HAVE FUN!

Target Heart Rate

Maximum Heart Rate (beats per minute) = 220 – your current age

Walking rate = 60-70 % of Maximum Heart Rate

Example for 50 year old: 220 – 50 years = 170 bpm (that’s your max heart rate)

60 % of 170 bpm is 102 bpm and 70% of 170 bpm is 119

So you would want your heart to beat 102-119 beats per minute during the “target heart rate/brisk walking” minutes.

How to Check Your Heart Rate:

Find your pulse with two fingers either on your inside wrist or neck.

For 1 minute, count the number of pulses you feel.

The total number of pulses in exactly 1 minute is your current heart rate.

Find more information about starting a walking program with this great presentation from dLife.

Tags: Control Blood Sugars, Diabetes and Exercise, exercise, Exercise and Glucose Control, Manage Diabetes, Walking Program for Diabetes, Walking Workout, wednesday wellness tip
Posted in Get Motivated, Move More, Weight Loss | No Comments »

Starting an Exercise Program: Manage Your Diabetes and Get Moving!

Tuesday, August 23rd, 2011

The hardest part of exercising is actually getting started! Lacing up your running shoes. Driving to the gym. Figuring out which weights to lift. Wheeling out your bike. Joining that pilates class.

Those first few steps seem to get pushed back in the day or side stepped for something “more urgent.” But your health is one of the most urgent things in your life!

Exercising, along with smart nutrition, is one of the best ways to control your blood sugar. Working out causes your muscles to become more sensitive to insulin, so your blood glucose can get into your cells better.

Your blood sugar level drops while you exercise but it also has been shown to stay lower after exercising. Think what a difference regularly exercising can make!

Recent studies have told us two new things about starting exercise:

The first: Individuals that are able to internally motivate themselves to start exercising and to put effort into their workouts have the best exercise and weight loss/weight maintenance results up to three years later.

The second: Most people need a specific plan or structured program to start exercising and to keep exercising. Knowing this, you can equip yourself to start the best exercise program for you that will give you the best health results!