Exercise & Diabetes-S.Schenk-8/7/14
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Transcript of Exercise & Diabetes-S.Schenk-8/7/14
Diabetes Self Management August 7, 2014
Presented by-‐ Susanne Schenk, RN Diabetes Educator and Health Coach
SMART, FUN EXERCISE AND
DIABETES HEALTH
Benefits of Exercise • Makes your muscles and cells more sensitive to insulin • Promotes weight loss • Regulates appetite • Lowers blood pressure • Regulates blood lipids • Reduces systemic inflammation • Reverses fatty liver • Improves mood • Improves concentration • Improves sleep • Improves digestion • Boosts metabolism
Your Brain on Exercise
http://www.ncbi.nlm.nih.gov/pubmed?term=22554780
Exercise Balances Sex Hormones
Less Is More… Make It Fast
Boost Your Power
How To Build Muscle • Any way you can!
How Much Do I Need To Exercise
How much do I really need to exercise?
• Minimum 30 minutes vigorous walking 5-‐7 days a week and increase as tolerated.
• 10,000 steps each day (smart phone app or pedometer to track) • Begin integrating intervals: Walk fast for 30 seconds then slow the
pace for 90 seconds. • Then begin integrating strength: Use a park bench, a boulder, or
tree to push your body weight against. Push-‐ ups, pull-‐ups, squats, dips, etc.
Play first… then exercise Do it with a friend, do it with many friends…
Attitude • I don’t have time • I don’t feel like it • I’m too tired • I hate getting sweaty • It’s too hot outside • It hurts too much Vs • I can’t wait to go for a walk • I look forward to getting together with my friend for a game of tennis • I know I’ll feel better once I get started • I love to get a good sweat going • I feel super-‐charged after exercise