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Posts Tagged ‘exercise’

Here is a question I recently received from FOODPICKER.org:

I have pre-diabetes and have been doing a pretty good job of exercising outdoors during the spring and summer months.  Now that the weather is starting to cool down, I am trying to determine what I can do for physical activity in the colder months.  Suggestions?

Answer:  Its great to hear that you have enjoying the outdoors the past few months and engaging in physical activity.  Regular physical activity is a lifestyle modification that can help to lower your risk for developing type 2 diabetes in the future.  Below are some suggestions for physical activity that can be done in the colder months:

  • Winter sports/activities  including down hill skiing, snow boarding, snow shoeing, ice hockey, or ice skating
  • Purchase a membership at a local gym or sports/recreation center with a walking track, pool and/or fitness equipment
  • Walk laps at a local mall or shopping center
  • Try group exercise classes or tapes
  • Purchase a piece of exercise equipment such as a treadmill, stationary bike or elliptical machine
  • Use free weights to tone your arm and leg muscles
  • Opt to park farther away from a store entrance to increase the distance you have to walk
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Here is a question I recently received from FOODPICKER.org

I have been diagnosed as pre-diabetic.  The doctor has not put me on any medication, but would like me to lose weight and watch my diet.  I’m not sure how much or how often I should be exercising.  Could you give me some tips?

Answer:  Exercise, also referred to as physical activity,  is part of a healthy lifestyle for everyone and is especially important for those with any variation of diabetes. Exercise doesn’t necessarily need to be ‘planned’  – the goal is to get active and stay active by doing things you enjoy such as walking, dancing, running, gardening, team sports, etc.  Below are some tips/information about exercise:

  • Strive for 30-60 minutes per day, at least 5 days per week
  • Helps reduce your blood sugars lowering the amount of pills/insulin you may need to take
  • A modest weight loss of 5-10% can prevent the onset of type 2 diabetes
  • Improves circulation reducing the risks of heart attack and stroke
  • Exercise can raise HDL (good cholesterol) and lower LDL (bad cholesterol) and triglycerides
  • Gain more energy and sleep better
  • Stress reliever (try going for a walk next time you are stressed rather than grabbing that comfort food)

Fore more information about exercise and diabetes, visit the American Diabetes Association’s website.

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Here is a question I recently received from FOODPICKER.org

I am very new to the diabetes lifestyle.  I have started working out and so far have dropped 8 pounds (I have about 100 pounds still to lose).  I am excited about the weight loss so far, but I am scared that I won’t drop the weight and that I will slip somehow.  Can you offer any advice in regards to cravings (I have a big sweet tooth and enjoy greasy foods such as burgers and fries)?

Answer:  Congratulations on your weight loss thus far!  You will find that as you continue to loose more weight, you will feel better and your blood sugars will be under better control.

As for cravings, these can be difficult.  To control these, I would first recommend considering the portion size.  Rather than eating a whole slice of pie or bowl of ice cream, limit yourself to a bite or two and savor the flavor.  Another suggestion is to save these items for special occasions.  Remember that sweets contain a lot of calories and fat, and dont always offer the best nutrients.

In regards to fast food, it is important to watch your portion size and cooking method.  Here are some suggestions:

  • Choose grilled chicken instead of fried
  • Substitute the fries for a side salad or apple wedges
  • Choose a single burger instead of a double or even triple
  • Substitute regular soda with water or a diet variety
  • Now days, most fast food restaurants have an online website and post nutrient information.  Take some time and explore these websites so you are aware of just how many calories and fat are in these products.

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