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Physical Activity and Diabetes

Physical Activity and Diabetes. Southwest Healthcare Physical Therapy Department. Physical Activity Is Like Magic for Type 2 Diabetes. What Can Physical Activity Do For You?. Give you more energy. What Can Physical Activity Do For You?. Help you lose weight and keep it off.

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Physical Activity and Diabetes

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  1. Physical Activity and Diabetes Southwest Healthcare Physical Therapy Department

  2. Physical Activity Is Like Magic for Type 2 Diabetes

  3. What Can Physical Activity Do For You? • Give you more energy

  4. What Can Physical Activity Do For You? • Help you lose weight and keep it off

  5. What Can Physical Activity Do For You? • Increase flexibility and strength • Slow bone loss • Provide better quality of life

  6. What Can Physical Activity Do For You? • Build muscle

  7. What Can Physical Activity Do For You? • Improve your sex life

  8. What Can Physical Activity Do For You? • Lift your mood • Treat depression

  9. What Can Physical Activity Do For You? • Reduce stress and anxiety

  10. What Can Physical Activity Do For You? • Improve blood glucose control (lowers A1C)

  11. Physical activity lowers blood glucose in type 2 diabetes by helping: • muscle cells become more sensitive to insulin • keep the liver from producing too much glucose • build more muscle • you lose weight and keep it off

  12. What Can Physical Activity Do For You? • Keep your heart healthy

  13. Physical activity helps your heart by: • Strengthening heart muscle • Lowering resting heart rate • Lowering blood pressure • Improving cholesterol • Reducing risk of heart attack and stroke

  14. “Sitting” through life increases your risk of: • heart disease • high blood pressure • high cholesterol • overweight • type 2 diabetes

  15. We now must plan physical activity into our schedule

  16. Getting Started • Check with your doctor if you: • Are over age 35 • Have had diabetes more than 10 years • Have high blood pressure, heart disease, poor circulation, or other diabetes complications

  17. Aerobic Activity • Walking briskly • Dancing • Bicycling • Hiking • Jogging/running • Skating • Stair climbing • Swimming • Water exercise

  18. Resistance Activities • “Push, Pull, and Lift” Activities • increase muscle strength • prevent falls • increase mobility • improve blood glucose control

  19. Stretching • Improves your balance and coordination • Makes you more flexible • Reduces stiffness • Reduces your risk of injury

  20. Stretching • It is best to stretch your muscles after they are warm, that is, after about 10 minutes of easy walking, or just following your exercise session. • Stretching your muscles before exercise can result in injury. • Never bounce or jerk during the stretch; ease into it slowly just until you can feel it an hold for about 30 seconds.

  21. How Can You Begin? • Choose activity (example: brisk walking) • Set a long-term goal - at least 30 minutes a day, 3-5 days a week • Buy comfortable walking shoes • Get a partner

  22. Start Slowly • Set short-term goal for one week • Do less than you think you can

  23. Gradually Increase Activity Beginning Exercisers: First Week- 3 times a week • Morning:Walk 5-10 minutes • Lunch: Walk 5-10 minutes • After dinner: Walk 5-10 minutes Keep track of how long and how far you walk each day

  24. Keep Track of Your Steps Use a pedometer • Keep track of how many steps you normally take in a day for one week • Gradually add 500-1,000 steps a day • Set a goal of at least 3,000 to 4,000 steps more than your baseline

  25. If You’re Already Exercising Regularly: • Make sure you are exercising at 70% of your maximum heart rate. • Maximum heart rate is 220 – your age. • If you are 40, your max heart rate is 180. • 70% of 180 is 126, or your target heart rate.

  26. Interval Training: • To challenge yourself more and really increase your metabolism, try interval training. • Exercise at your target heart rate for 3 minutes, then increase your pace to raise your heart rate to 80-90% of your max heart rate for 1 minute, then slow down and continue at your target heart rate. • Continuing alternating target and 80-90% of max for as long as you are able.

  27. Vary Your Activities

  28. Reward Yourself • Use non-food rewards for reaching goals such as: • New book • Ticket to a play or ballgame • New clothes or walking shoes • Bubble bath • Get-away weekend

  29. Beginning A Physical Activity Plan • Type of activities • List your long-term goal • List your short term goal • Barriers • Rewards

  30. Effect of Physical Activity on Blood Glucose • Depends on: • your blood glucose level before you exercise • diabetes medication • when and how much you ate last • your physical fitness • type of activity

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