SMART, FUN EXERCISE AND DIABETES HEALTH Diabetes Self Management August 7, 2014 Presented by-‐ Susanne Schenk, RN Diabetes Educator and Health Coach
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