UNIT 1, LESSON 3 Physical Activity and Diabetes

1. UNIT 1, LESSON 3 Physical Activity and Diabetes

2. Objectives At the end of the lesson, participants should be able to: • Describe the importance of physical activity for peoplewith diabetes • State the recommendations for physical activity • State the types of physical activity • Describe how to safely engage in physical activity • Describe feelings and experiences of living with diabetes • Identify ways to modify everyday recipes to fit into the diabetes meal plan

3. L-esson

4. Physical Activity and Diabetes • Physical activity plays an important role in the life of a person with diabetes • If you have diabetes, physical activity can: • Help control your blood glucose and blood pressure • Help your body use insulin better • Help control your weight • Protect against heart diseaseand stroke • Improve mood and self-esteem • Reduce stress

5. Types of Physical Activity • Lifestyle activities • Endurance exercises • Moderate endurance or aerobic exercises • Vigorous endurance or aerobic exercises • Strength-building exercises • Balance exercises • Stretching exercises

6. Lifestyle Activity • This type of physical activity requires that you be active each day • This is a good place to start if you have not been very active previously • Some examples include: • Playing with children or grandchildren • Parking at the end of the parking lot and walking to your destination • Washing the car • Taking the stairs instead of the elevator

7. Moderate Endurance Exercises • Examples include: • Walking • Jogging • Bicycle riding (stationary or outdoors) • Swimming • Water aerobics • Hiking

8. Moderate Endurance Exercises • Examples include: • Aerobic exercise classes • Dancing • Tennis • Golf • Gardening, such as raking or pushing a lawnmower

9. Vigorous Endurance Exercises • Examples include: • Climbing stairs or hills • Brisk bicycling uphill • Shoveling snow • Digging holes

10. Strength-Building Exercises • Examples include: • Exercises using exercise bands, weight machines, and hand-held or free weights • Callisthenic exercises (body weight provides the resistance to movement) • Digging, lifting, and carrying as part of gardening • Carrying groceries • Some yoga or Tai Chi exercises

11. Balance Exercises • Strengthens the lower body • Can be done anywhere and at any time • These exercises are especially helpful for people with diabetes due to possible neuropathy, which can cause muscles to respond less effectively and increase the risk for falls.

12. Type of Balance Exercises • Standing on one foot • Walking heel to toe • Balance walk • Back leg raise • Side leg raise • Hip extension

13. Stretching Exercises • Examples include: • Shoulder rolls • Arms and back stretch • Side lunge • Lower leg stretch

14. How Much Physical Activity? The American Diabetes Association (ADA) makes recommendations for individuals with Type 2 Diabetes: • Moderate endurance exercises: 150 minutes or 2 hours and 30 minutes each week OR • Vigorous endurance exercises: 75 minutes or 1 hour and 15 minutes each week

15. Guidelines for Starting Exercise • Obtain medical clearance from your doctor before beginning any exercise program

16. Guidelines for Starting Exercise • Avoid strenuous activity if you have: • Blood pressure higher than 180/100 mm Hg • Active eye damage (proliferative retinopathy) • Recent laser eye surgery • Recent foot problems or no feeling in hands or feet • Heart problems • Over age 40 • Over age 30 with 10 or more years since diabetes diagnosis

17. Guidelines for Starting Exercise • Have a consistent exercise schedule • Include the different types of exercises • Exercise at least 2 times per week • Exercise for at least 20 minutes at a time

18. Guidelines for Starting Exercise • Start with a little exercise and as you become stronger, you can add a few more minutes to your plan • It is better to walk on several days each week than doing it all on one day • If you feel pain, slow down or stop to wait for it to go away • If the pain returns, talk to your doctor as soon as possible

19. Safety Tips • Carry glucose tablets or a carbohydrate snack with you in case you begin to have low blood glucose • Wear or carry an identification tag or card saying you have diabetes • Drink plenty of water before, during and after exercise

20. Safety Tips Check blood glucose levels before, during and after exercise Do not exercise if blood glucose is: • Below 70 mg/dL (hypoglycemia) • Below 100 mg/dL (eat additional carbohydrates) • Over 240 mg/dL or if you have ketones in your urine • Do not exercise right before going to sleep because it could cause low blood glucose while sleeping

21. E-mpowerment Diabetes Education Series: Physical Activity and Diabetes

22. Diabetes Education Series • What are some of the benefits of participating in physical activity? • What are some of the risks of participating in physical activity? • What keeps you from being physically active?

23. A-ction Did you accomplish the goal you set last week? Set a goal to help you become physically active. One of the program goals is for you to reach the point where you are able to participate in 30 minutes of physical activity on five or more days during the week.

24. R-eal-Life Problem Solving Cindy’s Story

25. Cindy’s Story

26. Questions about Cindy’s Story • What is Cindy’s problem? • Why is this a problem for Cindy? • What are some things that Cindy needs to do to solve her problem? (List as many suggestions as possible.) • What might be the best way to solve her problem at this point? Why?

27. Questions about Cindy’s Story • Please find the Real-Life Problem Solving handout for this lesson in your folder • These questions will help with your understanding of Cindy’s story

28. N-utrition Menu: Kentucky Breakfast Wrap Sliced cantaloupe or fruits in season Skim milk

29. See you next week! Topic: Hemoglobin A1C Take control of managing your diabetes

30. Date: References: