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Your Monthly Health and Fitness Newsletter
ISSUE 117 JULY 2017
EXERCISE & TYPE 2 DIABETES
Diabetes mellitus is a metabolic disease characterised by an elevated fasting blood glucose level due to defects in insulin secretion or inability to use insulin. There are two types, Type 1 and Type 2. Type 2 Diabetes – T2DM T2DM is the more common form of diabetes, affecting 85-90% of all people who are diagnosed with diabetes. While it usually affects older adults, more and more young people, even children are developing T2DM. In T2DM the pancreas produce insulin but the body’s cells do not respond effectively to the insulin and so do not take up the blood glucose and turn it into energy. This results in a build-up of glucose in the blood.
F O T LD ! U O CO H US T GETHEISE WIT C ER HS
T2DM results from a combination of genetic and environmental factors. Although there is a strong genetic predisposition, the risk is greatly increased when associated with lifestyle factors such as high blood pressure, obesity, insufficient physical activity, poor diet and the classic ‘apple shape’ body where extra weight is carried around the waist. The management of T2DM includes healthy eating and regular physical activity. Some people with T2DM may also need medication and insulin injections.
Exercise also increases glucose uptake by the muscles in other ways that do not depend on insulin. In addition, exercise can lower the dose of insulin required by improving the body’s response to insulin.
TRADING HOURS
Monday - Friday* Saturday Sunday
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Conditions apply.
Exercise cannot reverse the damage to the cells in the pancreas that leads to the decreased production of insulin. However, exercise can improve the way the muscles respond to insulin, which, in turn, helps regulate the blood glucose level for some hours after the exercise.
Types of exercises recommended: For the best health benefits, at least 150 minutes a week of
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Must be a Mounties moderately intense physical activities such as: Member. Offer ends 31.09.17.
Why is it important to exercise? Everybody benefits from regular exercise but for people with diabetes mellitus (Type 1 or Type 2), exercise can play a vital role in the management of their condition.
It is important to exercise right for diabetes however, as those with this condition may have an increased risk of complications.
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Walking
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Strength training
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Lap swimming
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Bicycling
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Other activities such as dancing and Tai chi.
Things to remember: • Always consult a professional before beginning any new exercise routine, and to find out what will work best for you. Visit: http://exerciseright.com.au/diabetes/ •
To avoid potential problems, blood glucose levels need to be checked before, during and after exercise.
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Avoid injecting insulin into exercising limbs.
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To prevent foot ulcers, supportive shoes and wellfitting socks need to be worn and regular foot checks undertaken.
5.00am - 10.00pm 6.00am - 7.00pm 7.00am - 7.00pm
*Pool closes at 9.00pm Fridays.
FALLS PREVENTATION
Level 2: Step forward
Every year 1 in 3 people over the age of 65 will have a fall. Falls are the most common cause of injury and hospitalisation among older people. Once a person has had one fall, they’re more likely to fall again. Common ramifications as a result of falls include: •
Hip and wrist fractures
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Hip and shoulder dislocations
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Head injuries and abrasions
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Bruising and sprains
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Fear of falling that can result in loss of confidence and restriction of activities.
If you have a friend or family member who could benefit from some improvement in balance or leg strength, below are some tips from our exercise physiology team. Some simple exercises can be practised at home to reduce the risk of falls. They can be practised sporadically throughout the day and you can build up your capacity slowly.
Level 3: Heel to toe standing
Some pointers to start: •
Move slowly
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Stop if you feel faint or experience sharp pains
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Hold on to strong support such as the kitchen table/ sturdy chair or against a wall
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Stand tall and breathe deeply to improve your posture
1. Heel to toe balance As well as improving overall balance, this exercise will help you keep your balance if you should have to walk through a narrow space. Level 1: Feet together
Choose a level appropriate for you. HINT: You should feel a tiny bit wobbly, but not so wobbly you feel you will fall. By feeling wobbly you will help train proprioception*, leg strength and balance. Practise: 4 x 10 seconds – alternating between left and right foot in front. You may find that it is a lot easier to balance one leg than the other. This is okay, just persevere with both legs, so that you do not favour one side too heavily when walking and stepping. Remember to hold on, this is not cheating! Maintain a tall stance and as you improve try to hold on with just fingertips held lightly on support.
2. Sideways walking This exercise will help improve hip stability, and help you keep your balance if you need to take a sideways step to avoid oncoming traffic or in the instance of recovering from a bump from side on (relying on your new-found leg strength!).
Practise: 2 x 5-10 steps – alternate between lifting the left and right legs. Feel free to hold on to two strong supports, one in each hand. Stand tall. Keep the body straight (avoid leaning to one side). Don’t worry if the knee doesn’t lift to knee height, lift as high as you feel comfortable with- it will improve over time! Summary Exercises to improve balance are best practised DAILY. Try to complete the above exercises as often as possible for the best outcomes. Perhaps take five minutes to try after breakfast is cleared from the bench, see how you go. Any questions on these, or if you would like more information on Falls Prevention – please contact Andrew Awad or Alex Hardy at Ignite. *proprioception: The unconscious perception of movement and spatial orientation arising from stimuli within the body itself.
Practise: 2 x 10 steps – either on the spot or up and back the length of the kitchen bench or wall. Steps don’t need to be excessively large, small is fine too. Remember to hold on, maintain a tall stance and as you improve try to hold on with just fingertips.
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3. Marching on the spot This exercise will help with foot clearance over steps, help with getting in and out of a car or bus and help you feel stronger and less fatigued in climbing up the dreaded stairs.
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SWIMMING
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IGNITE SWIMMING
If your child is performing well in their swimming lessons and is showing a competitive edge, Ignite squad programs offer something unique and exciting and well worth considering for your child’s next step. We run a symbiotic program with Mounties Swim Club whereby a child’s competitive spirit is exercised in a friendly, supportive environment. We build strength and cardiovascular condition slowly and in keeping with a child’s ability so that they never feel like they are failing to keep up. Junior swimmers are encouraged to enter races in our monthly Swim meets held in the Ignite pool, then as they progress into our Swim Club, competition ramps up and children compete in local swimming carnivals. Progression through our program looks like this: •
Junior Squads - learn basic squad fundamentals.
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Development Squads - introduction to competitive racing
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Competitive Squads - aiming for metropolitan level
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Performance Squads - representing at a NSW state swimming level.
And if competition is not one of your child’s strengths, but they enjoy swimming for fitness and fun we have a Swimfit program open to all ages. For more information about our squad programs, please contact our Head Coach Blake Medhurst. 0414 266 380.
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