Monthly Archives: November 2014
You’ve heard the advice: Get active at least 30 minutes every day. But if you’re short on time and the idea of the gym doesn’t thrill you, you’ve come to the right place. We’ve got tips for getting active outside of the gym, along with a checklist for safe exercise when you have diabetes.
The benefits of exercise are many, especially if you have diabetes. Exercise helps you burn extra sugar in your body and helps improve insulin sensitivity. It burns calories too, helping you lose extra body fat. Exercise can also relieve stress and boost your mood and overall health.
Aerobic exercise can lower your chance of heart disease, a special problem if you have diabetes. Resistance exercise builds muscle, which helps you burn fat and control your sugar levels.
Exercise Tips for a Healthier You
Exercise will help you control your diabetes and have fewer of the problems diabetes can cause. Keep in mind these tips to exercise safely with diabetes:
Here are some easy daily activities that count toward your daily goal.
Walk the dog. If you don’t have a pet, walk with a friend or neighbor. Or get some work buddies to join you in a lunchtime stroll.
Rake leaves, mow the lawn, or dig in the dirt to clean up your garden.
Play tag with your children or grandchildren.
Ballroom dance. You can also take dance lessons — modern, ballet, or hip-hop. It doesn’t matter what type of dance you choose, as long as you get moving.
Roller skate. It burns about 225 calories per hour and uses muscles that may be rusty.
Play tennis or any team sport. You’ll make some new friends and stay active.
Swim. It’s a great total body workout and helps you relax. It’s also a low-impact workout that is easy on your joints.
Take an evening after-dinner walk. Walking at the end of day can help you unwind and feel less stressed after a busy day. Challenge yourself with plenty of hills and new routes.
Try to sneak activity into your day when and where you can:
When doing work around the house, pump up some fun music and make all your movements bigger. Squat while you work: Bend from the hips and knees like you’re sitting down in a chair. Make sure your knees don’t go farther forward than your toes.
Take the stairs instead of the elevator. If you’re going to a high floor, get off a couple of floors below and climb the rest of the way.
Don’t call or email your colleagues at work. Walk over to a co-worker’s desk for a face-to-face.
Walk or pace when you’re on the phone, at home, or at work.
Park your car at the far end of the parking lot. And bring your bags out to the car after every purchase.
Stay Steady With Exercise
Most people drop their exercise program as quickly as they started it. Don’t let that happen to you. Here’s how to keep up this healthy habit:
Don’t go all gung-ho. If you’re not used to exercising, ease into it to prevent burnout and injuries.
Find an exercise buddy. You’re more likely to show up if someone is counting on you.
Put exercise on your calendar just as you would a meeting or appointment.
Change activities to keep from getting bored. This also keeps your body from getting too efficient at any one activity, so it keeps burning calories.
Set goals you can do. For instance, decide to walk for 10 minutes after lunch at least 4 days a week for the next 2 weeks. After that, you can up your goal to walking 15 minutes. Write your goals on an index card and hang them where you’ll most likely see them — on the bathroom mirror, the fridge, or on your car dashboard.
Familydoctor.org: “Diabetes and Exercise.”
Medicinenet.com: “Diabetes & Fitness: Get Moving! — with Richard Weil, MEd, CDE.”
National Diabetes Information Clearinghouse (NDIC): “What I need to know about Physical Activity and Diabetes.”
Ann Levine, diabetes clinical nurse specialist, Montefiore Medical Center, Bronx, N.Y.
Taking the top spot in the fitness trend survey for the sixth year in a row are fitness professionals.
Researchers say education and certification programs for health and fitness professionals are experiencing exponential growth. The number of employed fitness trainers is projected to rise by 29% from 251,400 in 2010 to 311,800 in 2020.
According to the survey, the top 10 fitness trends predicted for 2013 are:
1. Educated, certified, and experienced fitness professionals — Jobs for fitness workers are expected to rise much faster than the average for all other occupations, according to the U.S. Labor Department.
2. Strength training — In the No. 2 spot for the second year in a row, strength training continues to be a strong trend. No longer restricted to body building, most people now incorporate some form of weight training to improve or maintain muscle strength.
3. Body-weight training — Body-weight exercises use minimal equipment and include push-ups, pull-ups, planks, and squats.
4. Children and obesity — Exercise programs aimed at the problem of childhood obesity are also a major fitness trend. Schools are increasingly partnering with commercial and community-based physical activity programs to prevent and treat rising childhood obesity rates.
5. Exercise and weight loss — Consistently in the top 20 fitness trends, researchers say most popular diet plans incorporate exercise to encourage weight loss.
6. Fitness programs for older adults — Fitness clubs are capitalizing on an aging baby boomer generation with age-appropriate exercise programs.
7. Personal training — As more personal trainers are becoming certified, they are becoming more accessible in a variety of settings, such as corporate wellness, community-based, and medical fitness programs.
8. Functional fitness — Researchers define functional fitness as using strength training to improve balance, coordination, force, power, and endurance to perform activities of daily living. Functional fitness programs are designed to reflect actual activities done as a function of daily living and are often used in fitness programs for older adults.
9. Core training — Using equipment like balance balls and wobble boards, core training stresses strength and conditioning of the stabilizing muscles of the mid-section. Researchers say exercising the core muscles in the hips, lower back, and abdomen improves overall stability for daily activities and sports performance.
10. Group personal training — A boon for budget-conscious clients, personal trainers now often provide services to small groups of two to four people at deep discounts.
The survey was completed by 3,346 health and fitness professionals worldwide and appears in the American College of Sports Medicine’s Health & Fitness Journal.
Find out how many calories this 10 Minute Abs Workout burns.