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Fitness InformationOne of the most powerful weapons against diabetes is knowledge.
Alarmingly, it is estimated that nearly 70% of all diabetes patients have no real self-management training. It is our opinion (and certainly our goal) that, with the arsenal of information provided for you in this website you don't have to be one of them. We see or hear the term "Health and Fitness" all the time. However, "Health" and "Fitness" are two distinct, but overlapping subjects. A person can be clinically healthy and at the same time not physically fit. Another person may exercise, jog, walk, even go to a health club. They may be physically fit, but not necessarily healthy. The distinction between Health and Fitness is important to everyone, but especially to the diabetic. The diabetic and/or pre-diabetic (potentially every one of us) needs to be aware of these distinctions and take an active role in becoming both Healthy and Fit. Within these pages you will find a lot of valuable information, including easy-to-understand charts and graphs pertaining to many topics of interest (calorie 'burn' charts, glucose level charts, nutritional charts, food exchange charts, etc.). You will find printable forms which you can use as helpful aids in your diabetes control, such as a daily Diabetes "To Do" list, a blood-glucose measurement "log" to track your levels, etc. Excerpts from The Mr. Diabetes® Home Fitness Program*, as well as sections on diet and diabetic recipes, stress reduction, massage therapies for diabetics, etc. Being both Healthy and Physically Fit are two of diabetes worst enemies. By taking a proactive role in your own health and fitness, you are achieving a strong first line of defense against the progressive and debilitating effects of diabetes.
Conditioning From age 30 on, both men and women lose 10% of their muscle and some of their bone tissue during each and every decade, as well as 10% of their endurance. However, by maintaining a proper exercise program, there is no reason why a normally healthy person in their 60's or 70's can't enjoy the same fitness level of a sedentary 30 year old. * If you haven't been "active" for some time, don't feel it's too late to start. Exercise... even if you are over 80... it's never too late! Researchers carried out a well run study on the effects of exercise on a group of people 80 years of age and older. The study was over a six month period and although the level of exercise was very low at twice a week for 20 minutes at a time, the results were significant. The exercise led to improvements in blood pressure and peak oxygen consumption. To see the results of the study go to PubMed. The link for the study is here. (NOTE: If you link to the PubMed study, when you are finished reading, simply mouseclick the X in the upper right-hand portion of your browser window to return). Warren Matthews of Diabetes In Control.com, comments: It's good to see these sorts of studies. Anything that will help encourage elderly people to become more active is great. I have seen first hand the effect that just exercise alone can have on elderly people who begin a program of some type of mild aerobic activity, ideally combined with weight training and/or yoga. If more elderly people could understand the multitude of benefits that structured exercise can bring to their overall health I am sure many more would put the effort into making it a part of their lives. I know of people even in their 90's that were very frail and have decided to start weight training with incredible results which has led to much greater enjoyment and health in their latter years. So, get your old folks off the couch and down to the gym. Warren Matthews of Diabetes In Control.com, comments: It's good to see these sorts of studies. Anything that will help encourage elderly people to become more active is great. I have seen first hand the effect that just exercise alone can have on elderly people who begin a program of some type of mild aerobic activity, ideally combined with weight training and/or yoga. If more elderly people could understand the multitude of benefits that structured exercise can bring to their overall health I am sure many more would put the effort into making it a part of their lives. I know of people even in their 90's that were very frail and have decided to start weight training with incredible results which has led to much greater enjoyment and health in their latter years. So, get your old folks off the couch and down to the gym. You can begin enjoying the benefits of exercise at any age. Just be practical about it. Start slowly and work gradually to better health. Remember, it took time to get out of shape, so it will take time to get back into shape. If you are over the age of 35, or have a medical condition, consult with your physician before beginning any exercise/conditioning program. Conditioning can basically be placed into two categories: Aerobic and Anaerobic.
AEROBIC CONDITIONING Aerobic Conditioning begins with the pumping and squeezing of the muscles during exercise which sends an increasing volume of blood to your heart. This, in turn, stretches the heart muscle which, in turn, contracts more forcefully. This process then repeats over and over again. The end result is that the heart muscle and heart chambers grow larger and stronger, thereby pumping more blood with each heartbeat, even at rest. This is a positive result because the heart no longer has to beat as fast or work as hard. This is cardiovascular conditioning. The respiratory system works hand-in-glove with the cardiovascular system. With improved lung capacity and efficiency, the body makes better use of the oxygen taken in. This is aerobic conditioning. The most common measuring of the heart rate is by "reading" the PULSE which is most easily taken at the wrist (radial artery) or the neck (cartoid artery). When taking a pulse reading, use the index and middle fingers. Do not use the thumb, as it has a pulse of its own; any reading taken this way would be inaccurate. Also, in order to avoid cutting off the oxygen blood flow to the brain, it is more advisable to take the pulse reading at the wrist. You will often hear the term RESTING HEART RATE. This is the number of times your heart beats per minute while at rest. The best time to take this reading is when you first wake up from sleep. The average is 72 beats per minute. However, the better your aerobic conditioning the lower your resting heart beat. The opposite of the Resting Heart Rate is the MAXIMUM HEART RATE. This is the fastest your heart is capable of beating. You will only reach this point under maximum stress and only when you reach a state of exhaustion. Your Maximum Heart Rate is determined by your age. To know what that number is, subtract your age from 220. This, in turn, will determine your TARGET HEART RATE, which is the necessary number of heart beats per minute you must maintain during aerobic exercise to derive any benefits. The formula for determining your Target Heart Rate is: 220 minus your age = Maximum Heart Rate, then take a range of 60% - 80% of the Maximum Heart Rate and you are in the Target Heart Rate zone. EXAMPLE: To monitor your heart rate while exercising, check your pulse by counting the beats for 6 seconds, then multiply that number by 10 to get the total heartbeats per minute. To gain maximum aerobic benefits you must practice FREQUENCY - INTENSITY - TIME or F-I-T. The Frequency must be a minimum of 3 times per week. 5 or 6 times per week is quite acceptable. The Intensity is determined by being within your Target Heart Rate zone for a minimum Time of 20 minutes, although longer is preferable. It is important to remember to warm-up gradually to elevate your heart rate into its Target Heart Rate zone. It is equally important to take 10 minutes to "cool down" the heart rate. During this "cool down" period, you will be noticing your RECOVERY RATE. One minute after completing an aerobic exercise your heart beats should be slowed by 20 - 40 beats per minute. Within 5 - 10 minutes your beats should be under 100.
ANAEROBIC CONDITIONING The other type of conditioning is ANAEROBIC CONDITIONING. With this type of exercise there is no continuing supply of oxygen. Here a concentrated effort targeting a specific muscle group is made, which demands more oxygen than the body can provide. The result is a rapid fatigue of that muscle group. Although there is little cardiovascular/respiratory benefit, there is strength and muscle growth. Also of note is that with anaerobic exercise your body will burn sugar (glucose derived from carbohydrates) and not the body fat that is burned by the sustained heart rate of aerobic exercise.
Exercise and Diabetes: Let's Get Started! Exercise is good for everyone. But it can be especially good for you
if you have diabetes. When you exercise, you will feel "charged-up",
both physically and emotionally. It will improve your overall health.
And, it plays a key role in controlling your blood sugar. *Before you begin any exercise program Before you begin any form of exercise be sure to talk with your doctor or health care provider. Have a medical check-up, especially if you are over 35 years of age. Talk with your health care team about the kind of exercise you would like to do. If you need more help in planning a healthy exercise program, you may want to talk to an exercise physiologist, if one is available (an exercise physiologist is an expert at prescribing personalized exercise programs). Since any increase in physical activity can lower your blood sugar, you may need to change your meal plan or your medication. Again, talk with your doctor or diabetes educator about making changes. Some facts about exercise and the diabetic: To benefit the most from exercise, you should plan on exercising at least three times a week, and for at least 20 to 30 minutes each session. Regular Exercise may help you: (Your body and your diabetes attain the following benefits)
Exercise - Weight - insulin
- Reducing Risk Factors
However, infrequent, strenuous exercise can strain muscles and the circulatory system and can increase the risk of a heart attack during exercise. A doctor can decide how much exercise is safe for an individual. The doctor will consider how well controlled a person's diabetes is, the condition of the heart and circulatory system, and whether complications require that the person avoid certain types of activity. Walking is great exercise, especially for an inactive person, and it's easy to do. A person can start off walking for 15 or 20 minutes, three or four times a week, and gradually increase the speed or distance of the walks. The purpose of a good exercise program is to find an enjoyable activity and do it regularly. Doing strenuous exercise for six months and then stopping isn't as effective. People taking oral drugs or insulin need to remember that strenuous exercise can cause dangerously low blood glucose and they should carry a food or drink high in sugar for medical emergencies. Signs of hypoglycemia include hunger, nervousness, shakiness, weakness, sweating, headache, and blurred vision. As a precaution, a person with diabetes should wear an identification bracelet or necklace to alert a stranger that the wearer has diabetes and may need special medical help in an emergency. A doctor may advise someone with high blood pressure or other complications to avoid exercises that raise blood pressure. For example, lifting heavy objects and exercises that strain the upper body raise blood pressure. People with diabetes who have lost sensitivity in their feet also can enjoy exercise. They should choose shoes carefully and check their feet regularly for breaks in skin that could lead to infection. Swimming or bicycling can be easier on the feet than running. NIH Publication No. 97-241 September 1992
Exercise Alone Is NOT Enough - A Healthy Diet And Proper Nutrition Are Essential Ingredients To Your Diabetes Control
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