Happy New Year! If you are like me, you are getting messages from every direction to make a resolution to eat healthier and exercise more. These resolutions are often related to losing weight. If you are making a resolution to lose weight, be sure to include goals that are measurable, realistic, flexible, and based on a specific timeline. For example, if your ultimate goal is to lose 80 lbs., make a set of smaller goals to help you reach this large goal such as “I will lose 10 lbs. by April 1st, 2012 by watching less than 1 hour of TV per day and walking 30 minutes 5 days per week.” Objectives written in this manner are more likely to be achieved because it becomes clear to you that certain activities must be followed if you want lose 10 lbs. by April 1st.
In treating diabetes, exercise is often mentioned, but not really explained or emphasized. Exercise is a key element in successfully treating diabetes, and at least 30 minutes of exercise 5 times a week will make a huge difference in your ability to keep blood glucose near target levels. Exercise doubles the number of insulin receptors, allows glucose to get inside the cells in a more efficient manner, and also burns stored glucose in cells. Exercise promotes collateral circulation and (very importantly) keeps muscles in better tone. Exercise keeps your lungs working more effectively, and has a noticeable impact on your feelings.
In addition to the obvious physical benefits, exercise also has offers a variety of psychological benefits. Exercise is a great treatment for depression and anxiety, and the great sense of satisfaction after completing a routine, is essential to the success of any weight loss program. Another interesting concept related to exercise is that “TO BEGIN IS TO WIN.” Sometimes starting is the hardest barrier to overcome, so as NIKE says, “JUST DO IT!”
There are other barriers and excuses used to avoid exercise. It requires time, effort, commitment, and the early stages can be painful to muscles and joints that are not used to being used. Exercise is easier to do if done with a partner, and if it is developed in a way that does not cause boredom.
Exercise, along with at least seven hours of sleep per night, a sound nutrition plan, and the use of medications, can make it much easier to keep blood glucose levels near normal. Discuss an exercise program designed just for you with your health care team. Make sure you evaluate the health of your feet and skin, and get the proper shoes and equipment to make your exercise program safe and effective. Good luck and get moving today!
About The Author
R. Keith Campbell RPh, FAADE, CDE is a leader in the field of diabetes, named the “Outstanding Health Care Educator in the Field of Diabetes in the U.S.” by the American Diabetes Association, having published more than 650 articles, serving on numerous boards (including the American Association of Diabetes Educators), and co-developing the popular CADD ambulatory infusion pump.
The views and opinions expressed in this blog are solely those of the author, and do not represent the views of DiabetesProductSource, Kestrel Health Information, Inc., its affiliates, or subsidiary companies.
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