150 153rd Ave,
Madeira Beach, FL 33708
A Message From Our Executive DirectorAndrew P. Mandell – MR. DIABETES®
Okay, folks, summer is here. I know many of you have begun a year-round exercise program, and that’s exactly what we should all be doing. But, if you haven’t, this is a great time to make that commitment, or renew one if you have gotten away from it.
Summer time is the time of vacations, lots of outdoor activities, such as: gardening, bicycling, walks around the neighborhood or in the local park, trips to the neighborhood pool or to the beach, skipping rope, playing hopscotch. Filling your lungs with all that fresh air can be so refreshing, absolutely. There’s nothing like the great outdoors! - well, I think you’ve got the picture. And, it’s important to get the maximum benefit from your experience(s).
To begin, it’s a great way for the family to share time. Especially, during these tough economic times, I can’t think of a better way for the family to connect, or reconnect; not only on weekends, but after work during the week, as daylight savings time gives us more daylight later into the evening hours.
Next to consider is to make sure you have the “okay” from your doctor, if you are starting a new program. Don’t minimize the importance of this critical step. Many times we think we can handle the rigors of exercise when, in fact, a visit to your doctor will give you what limitations you should be aware of – it can save your life.
Proper equipment and clothing for your exercise of choice is most important. For example: if you plan to do a lot of walking, make sure you have proper footwear. This means that if you are diabetic you need to wear “diabetic” socks, as well as a proper fitting “walking” shoe. These are easily found at most quality shoe stores and are reasonably priced. Remember, don’t skimp on quality, it will affect your entire body.
As for clothing, light absorbent clothing is advisable; it has a special “wicking” feature to keep the exercise experience fun and comfortable. (In colder weather it is best to wear several layers of “light” clothing.)
Next to consider is hydration. You want to make sure you drink plenty of water – BUT NOT TOO MUCH!!! It is possible to OVER-hydrate! It is always best to take a couple of swallows BEFORE you are thirsty, and continue this way throughout the exercise. Remember, DO NOT overdo it!! Stay away from commercial energy drinks, including juices, unless they have been approved by your doctor or medical team. Water is best.
Now, for a few simple rules to get the most benefit from your exercise routine:
Follow the principle:
F-I-T - Frequency – Intensity – Time.
FREQUENCY: Ideally, 6 days per week. But, that isn’t always practical. So, shoot for a minimum of four days per week. As for me, personally, I have maintained a regimen of 7out of every 10 days for many decades. Sometimes life interferes, but on the overall, I find this works well for me.
INTENSITY: There are many forms of exercise which fall into two basic categories: “aerobic” and “anaerobic”.
AEROBIC includes such activities as running/jogging, pace™walking, swimming, jumping rope, bicycling, and similar. Here, you are raising your heart rate for an extended period of time – endurance exercises.
FORMULA FOR HEART HEALTH: In order to enjoy maximum benefit of an “aerobic” exercise, follow this formula to determine what is YOUR OWN target heart beat range, per minute – we are all different.
Start with the number 220. Then, subtract your age. Then, take 80% of the resulting number – that’s the maximum of your target heart. Then, take 60% of the same resulting number – that’s the minimum of your target heart rate. When exercising for “aerobic” benefit you want to maintain a heart rate between the two numbers (80% - 60%). EXAMPLE: (I will use myself)
220 – starting number - 64 (my age) = 156
x 80% = 124.8 (This is my maximum target heart rate per minute)
156 x 60% = 93.6 (This is my minimum target heart rate per minute)
So, in this example of attaining aerobic benefit from exercise, a person who is 64 years old should maintain a target heart rate of beats per minute: between 124.8 bpm and 93.6 bpm. (For practical purposes: between 125 bpm and 94bpm.)
ANAEROBIC includes such activities as lifting weights, stretching, gardening, golf, and similar. Here, your heart rate is not elevated to a level that will greatly benefit your heart health, as does aerobic exercise.
TIME: A minimum of 30 minutes per exercise session.
You can measure the heart benefit by counting your heart beats. The ideal time of day for doing this is when you first awaken in the morning. This is referred to as your “resting heart rate”. Take this reading before you get out of bed. The lower the heart rate the better your heart strength. By way of reference, I am proud to say that my “resting pulse” is always in the mid to high 40’s.
Other benefits of good aerobic exercise, include: reduced stress, improved blood pressure, raise HDL (good cholesterol), lowering LDL (bad cholesterol), reduced triglycerides, improved blood circulation throughout your body, weight control and/or weight loss, a general feeling of well-being, and more.
The MR. DIABETES® Home Fitness Program is available in manual form. It is 80 pages, complete with pictures, full descriptions of how to perform each exercise, the benefits derived by each exercise and a recommended regimen to follow. It is ideal for folks of all ages and abilities – from 8-80.
It includes an explanation of “What is Diabetes”, a practical home exercise program which addresses your whole body and does not require special equipment, a practical and complete stretching program, a list and explanation of a number of the most popular massage therapies and WARNING which ones are not good for and/or under what conditions should be avoided by diabetics, calories burn charts, and more.
COST: $25.00 includes shipping and handling.
Andrew P. Mandell – MR. DIABETES®
AWARENESS + ACTION = PREVENTION®
Join us on Facebook
Send your unopened, unexpired diabetes testing supplies to:
Defeat Diabetes Foundation