The Importance Of Exercise with Diabetes!

A little about me!

• Ex-athlete, turned obese. My struggle with weight nearly cost me my life!

• I was prediabetic, depressed, and suicidal.• I became a trainer before that changed!• Now, in my recovery....my life is changed

forever.• It is my mission to spread that to the world!

Exercise

Would you like to feel better?

Restore some of the vigor you thought was forever lost?

Save money on future Dr. bills?

What Will Exercise Do For YOUR Battle With

Diabetes?

Exercise lowers blood sugar!

Insulin sensitivity is increased!Can reduce need(dosage) for

insulin intakeCan reduced or Even reversed

symptoms of Diabetes!Can eliminate your need for

other medications

Be Prepared, Be Safe!

Low blood glucose can occur during or long after physical activity

• Take Insulin• Eat nothing within 30 minutes

of exercise• Eat nothing 2 hours after

workout• Exercise for a long time • Exercise extra strenuously

It is more likely to occur if

you:

Be prepared to treat hypoglycemia

Type 1 are at the highest risk

for hypoglycemia

Type 2 are less likely, unless they are on

insulin

If you experience hypoglycemia during or after exercise

Use the same process as you would any other time:• Have 15-20 grams of fast-acting carbs (sports drinks, regular soda, or

glucose tabs). • Wait 15-20 minutes and check your blood glucose again.• After you feel better, eat regular meals and snacks to keep blood glucose

level up.

So…..

GOAL 1: Lower Blood Glucose

• SAFELY!!!!

GOAL 2???: Lower A1C Concurrently!

A1C is your batting average!

How you track your progress,

or how a treatment plan

is working.

Two of the only ways to effectively lower

A1C:Diet

Exercise

Who doesn’t want a better batting

average?!

In 2011, American Medical Association, conducted 23 studies, of 8,538 Diabetics

They all participated in

“structured exercise”.

STRUCTURED “planned,

individualized, and supervised”

EXERCISE“aerobic AND resistance”.

The study led to an A1C reduction average of 0.67%, in only 3 Months!

4 Pillars Of Fitness

Strength Training

Cardio Vascular

Flexibility

Stability

Benefits Of ExerciseWeight Loss

Less Heart Disease

Low Blood Pressure

Better Cholesterol

Benefits Of Exercise cont.

Better Sugar Control

Increased Self Confidence

Less Back and Joint Pain

Reduced Risk of Fall

Barriers

Exercise Seems Boring

Hard to Find Time

It Causes Too Much Pain or Discomfort

“I’m Too Tired to Exercise”

“I don’t have anyone to exercise with”

“I’m too old to start Now”

In your experience exercise hasn’t been worth the effort

You’ve tried and tried, but you just cant stay with an exercise program

Barriers cont.

7 Strategies for Overcoming The Barriers To Exercise:

Search for physical activities that are fun, enjoyable, or

rewarding for you!

Modify your environment to make exercise as convenient

as possible.

Develop a concrete plan for exercise that is reasonable

for you.

Pay attention to the beneficial effects of exercise

on your blood glucose.

Get some company!

Seek out professional advice!(That’s what I’m here for!)

FIGHT back against your own self-defeating thoughts.

7 Strategies for Overcoming The Barriers To Exercise: cont.

Stages Of Change:

Pre-Contemplation

Contemplation

Action:• The Fierce Urgency of NOW!!!!

Maintenance

Relapse

GOALS!!!!

• A ‘mission’ without a defined goal or a plan is the same as walking out of your front door and not knowing where you

are heading. • If you have no plan and no goal destination, it’s only luck

that will get you to where you truly want to be. • Goals are important because they give us a direction to follow and a way to measure our progress along the way.

Why Are Goals Important?

Be S.M.A.R.T. About It!

Specifc

• Defined

Measureable

• Assess

Attainable

• Big Carrot

Realistic

• Little Carrot

Time Bound

• Deadlines

Be Patient!

On average it takes 4 weeks of a new exercise regimen for you to notice significant changes

6-8 weeks to visibly look different and have permanent effects setting in

10-12 weeks for friends and family to notice changes

Stick with it! You DESERVE IT!

Let Us Help You!

• We are strategically developing a Program, design to fit your Individual needs as Diabetics looking to improve your lives, through fitness. From Consultations, Assessments(for beginning numbers tracking), and simple Ice Breakers for us to get to know about YOU, to in depth health screening and plan building, we have YOUR recipe for success!

• Let Us Help You Turn Your Life Up!!!!

Upcoming Topics Include:

• Nutrition for the Exercise Minded Diabetic• How To Avoid Diabetes Burnout

Suggestions Welcomed!

• We will have a box in the back for both Topics to be covered, AND program design and features!

• Please leave your comments and questions, so we can review them, to better serve you!

• Please contact Elijah @ 913-980-2425 or• Bancroft Fitness-Omaha Facebook Page

The American Diabetes Association recommends 150 minutes of moderate activity each week to

maintain good health.

Does this sound like lot?

In reality it is easy to get in this much activity. Just aim for 30 minutes, five times per week. The same benefits can be achieved by exercising 10 minutes,

3 times per day.