Colleen Spencer, LPT
Benefits of Exercise for Prevention and Wellness
Colleen Spencer, LPT, was our guest speaker for May. Colleen discussed the fact that many with diabetes can control it with diet and exercise. Colleen passed out bags of sugar, flour, and beans for us to carry around with us to impress on us just how much 4 or 5 pounds can make a difference. We did some mild exercises with the food bags—it really makes a difference!
She says that Type II diabetes is easier to control. If you don’t keep your diabetes under control, it is very easy to gain weight. You need to consciously eat right and exercise.
With regular exercise, your bone density gets better; and the deep breathing keeps your circulation clear. Don’t go overboard in the beginning; start by exercising lightly 2 times a week, then graduate to 3 times a week, and then 4 times a week.
Colleen stressed foot care during exercise. Wear good shoes because a blister is not “just a blister” on a diabetic. Make sure your shoes are well fitting and appropriate for the exercise. Double tying them helps keep them well fitting. Make sure no pebbles or sand get in your shoes because foot cuts and blisters are hard to heal. Check your feet often for abnormalities. Keep good care of your toenails and and corns and callouses. Watch your blood sugar when exercising—don't exercise if it is too high or too low.
Some exercise guidelines:
Start easy and slow for short periods. Gradually increase with slow changes. Always use a warm up and cool down process. Wear light clothing that will promote heat loss. Drink a cup of cold water just before and just after exercise. Get your hear rate up for 20 minutes for maximum effectiveness.
Colleen passed out 3X5 cards and asked us to write down a low activity that is easy to do and that we wouldn’t give up on. She says things always work out better if you have a plan. These cards were our “plan”. Then we passed the card to a friend so that friend can call us on a regular basis to see if we are performing that activity… sort of a buddy system. My husband and I both wrote something about walking after work. Now, let’s see if we actually do it….
Colleen answer questions and we discussed our plans as we nibbled on fruit and bottled water. I think everyone enjoyed her presentation, and we hope to see her back real soon!!
She says that Type II diabetes is easier to control. If you don’t keep your diabetes under control, it is very easy to gain weight. You need to consciously eat right and exercise.
With regular exercise, your bone density gets better; and the deep breathing keeps your circulation clear. Don’t go overboard in the beginning; start by exercising lightly 2 times a week, then graduate to 3 times a week, and then 4 times a week.
Colleen stressed foot care during exercise. Wear good shoes because a blister is not “just a blister” on a diabetic. Make sure your shoes are well fitting and appropriate for the exercise. Double tying them helps keep them well fitting. Make sure no pebbles or sand get in your shoes because foot cuts and blisters are hard to heal. Check your feet often for abnormalities. Keep good care of your toenails and and corns and callouses. Watch your blood sugar when exercising—don't exercise if it is too high or too low.
Some exercise guidelines:
Start easy and slow for short periods. Gradually increase with slow changes. Always use a warm up and cool down process. Wear light clothing that will promote heat loss. Drink a cup of cold water just before and just after exercise. Get your hear rate up for 20 minutes for maximum effectiveness.
Colleen passed out 3X5 cards and asked us to write down a low activity that is easy to do and that we wouldn’t give up on. She says things always work out better if you have a plan. These cards were our “plan”. Then we passed the card to a friend so that friend can call us on a regular basis to see if we are performing that activity… sort of a buddy system. My husband and I both wrote something about walking after work. Now, let’s see if we actually do it….
Colleen answer questions and we discussed our plans as we nibbled on fruit and bottled water. I think everyone enjoyed her presentation, and we hope to see her back real soon!!