Why You Need Diabetes Management
You may have heard the recent statistic in the news is that there are now 24 million diabetics in the United States and this number continues to rise each year. Diabetes is more than a simple failure of the body to efficiently use sugar. As diabetes evolves over time, it is a major cause of heart disease, congestive heart failure, horrible nerve pains, loss of eyesight, loss of limbs due to poor circulation and infection, and debilitating chronic kidney failure. However, diabetes doesn’t just magically appear one day; it represents the end-point of a cascade of metabolic problems that started years before the diagnosis was made.
The cascade of problems associated with diabetes is called “the metabolic syndrome.” The syndrome identifies the problems associated with diabetes before it is actually diagnosed. Americans fit the diagnosis of metabolic syndrome more often than the diagnosis of diabetes; and this represents more failures in the incidence of diabetes down the road unless we do something. To be diagnosed as having metabolic syndrome, you must meet 3 of the five criteria:
Criteria for Metabolic Syndrome:
- Obesity (measured by waist circumference)
- Men — Greater than or equal to 40 inches
- Women — Greater than or equal to 35 inches
- Fasting blood triglycerides greater than or equal to 150 mg/d
- Blood HDL cholesterol:
- Men — Less than 40 mg/dL
- Women — Less than 50 mg/dL
- Blood pressure greater than or equal to 130/85 mmHg
- Fasting glucose greater than or equal to 100 mg/dL
In reviewing these assessments we think most of our clients, will meet the criteria for the diagnosis of metabolic syndrome based solely on their cholesterol and blood pressure measurements alone. If this shocks you, it should. We will motivate clients to change their life and encourage their loved ones to do the same. Knowledge is power… now you need to use it. Never fear, but be happy in knowing that you are doing the RIGHT THING! When you join the Optimum Health & Fitness family, your journey in health, wellness, and fitness begins with positive choices in diet and exercise for a better lifestyle.
Why Is Exercise and Fitness Important for Diabetics?
- Exercise improves blood sugar control
- With a low fat, low calorie diet and exercise, lose up to 10% of your weight in 6 months
- Increase insulin sensitivity
- Increase circulation, improve blood pressure and lower cholesterol
- Reduce health care costs because you are taking preventative care of yourself
- Hemoglobin A1c can drop up to one whole percent in 3 months
General Exercise Guidelines and Precautions
- If you have diabetes, check with your health care provider before you begin an exercise program.
- Start slowly and gradually increase your endurance.
- Choose an activity that you enjoy. You'll be more likely to stick with a program if you enjoy the activity. Involving the whole family can be a great way motivate each other
- Consider a water exercise program. Some other exercise options include walking or riding a stationary bicycle.
- Wear good shoes and take good care of your feet.
- Drink water before, during, and after exercise to prevent dehydration.
- Check your glucose levels before, during and after exercise and carry a light healthy snack in case your sugar drops.
- Avoid strenuous or prolonged exercise as this may cause stress and actually raise blood sugar.
- Exercise at least three to four times per week for about 30 minutes each session. Be sure to include a 5-10 minute warm-up and cool down in addition to the 30 minutes of exercise.
- Add muscle strengthening or resistance exercises to your routine 2 or 3 times a week. Yoga and Palates can be a great option for those that don’t enjoy lifting weights.
How can we help you?
- Optimum Health & Fitness certified professionals work closely with your doctor to determine what types of exercise are appropriate for you.
- We educate you about the delicate balance between exercise, medication and carbohydrate intake.
We are professionally trained and provide the knowledge and support you need to stay motivated.
Living with diabetes is not easy, we believe that exercising with diabetes should be fun, supportive, and more importantly complication free!
Through our program, you can become healthier and remain complication-free!
Exercise is a very important part of diabetes management. Exercising can improve your body’s use of insulin and help control weight. A reduction in even 5% of body weight can improve blood sugar levels significantly. Physical activity also improves blood pressure, cholesterol and even reduces stress. When you begin an exercise program it is important to remember to start slowly and gradually increase activity to meet your goals. When you choose physical activities it important to include both strength training and aerobic fitness in your routine. Here are some tips to remember when starting an exercise routine.