Now Let's Move On To Physical Activity....

The goal is to increase the deficit of calories so that the body is forced to use fat stores for energy.

Burns Calories   Improves insulin sensitivity   Lowers blood sugars   Helps decrease body fat and gain muscles (metabolic rate up)   Mental health benefit   Improves functional capacity

Aerobic = Cardiovascular Training

Diabetes-specific stressors:

The psychological impact of having a disease like diabetes can be a cause of severe stress.

On the Holmes-Rahe Life Stress Inventory Scale the scores for diabetes related stressors alone=229. This stress predictor indicates a 50% chance of a major health breakdown in the next 2 years.

300 or more points increases this rate to 80%.

Goal of 150 minutes moderate activity a week, or   70 minutes of vigorous activity a week   Good activities are: Walking, biking, swimming, running, dancing

Anaerobic = Strength Training

Anaerobic activity also burns calories and helps to increase metabolism. Goals of resistance training twice a week on non-consecutive days with an increase to 3 days a week for ideal training.

Goals of resistance training twice a week on non-consecutive days   5-10 exercises with major muscle groups   Increase weight and duration of sets   Three times a week is ideal   Resistance bands, free weights, calisthenics, yoga, Pilates

And don't forget, daily activities can burn calories, too! Activities like:

Gardening

Housework

Climbing stairs

 

Less time sitting = more calories burned            More time sitting = high risk for developing type 2 diabetes

 

However, what should you do if diet and exercise have not achieved the desired goals?