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Diabetes and Keeping Fit For Dummies

Diabetes and Keeping Fit For Dummies

by American Diabetes Association, Sheri R. Colberg


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The fitness guide no person with diabetes should be without

Nearly one in 11 people in the United States are affected by diabetes, a staggering number with both personal and social costs. If you’re one of these millions of people with diabetes or prediabetes, the American Diabetes Association recommends two types of physical activity as primary components of your self-care: aerobic exercise and strength training. Featuring everything from a starter walking plan to strength and resistance training plans, Diabetes & Keeping Fit For Dummies offers all the guidance and step-by-step instruction you need to make exercise a priority in your diabetes management.

Exercise improves fitness, increases insulin sensitivity, maintains bone health, helps in weight management, and improves sleep patterns. Who can’t benefit from those things? This informative, down-to-earth guide shows you how to incorporate exercise into your routine, even if you haven’t been in a gym since high school.

• Ease your way into more physical activity

• Set realistic goals and chart and evaluate your progress

• Modify your diet to manage diabetes more efficiently

If you’re affected by diabetes, there’s no time like the present to get moving!

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Product Details

ISBN-13: 9781119363248
Publisher: Wiley
Publication date: 02/06/2018
Series: For Dummies Books
Pages: 408
Sales rank: 497,181
Product dimensions: 7.30(w) x 9.20(h) x 1.00(d)

About the Author

The American Diabetes Association funds research to prevent, cure, and manage diabetes; provides objective and credible information; and delivers services to hundreds of communities. Dr. Sheri R. Colberg is a world-renowned Diabetes Motion Expert. She's a frequent lecturer on diabetes and exercise and a consultant for many groups and organizations, including the American Diabetes Association.

Table of Contents

Introduction 1

About This Book 1

Foolish Assumptions 2

Icons Used in This Book 2

Beyond the Book 3

Where to Go from Here 4

Part 1: Getting Started with Diabetes 5

Chapter 1: Getting an Overview of Diabetes 7

Knowing Your Risks for Diabetes 8

Understanding the Culprits: Glucose and Insulin 8

Navigating the Types of Diabetes 11

Diagnosing Diabetes or Prediabetes 14

Self-Monitoring Your Blood Glucose 18

Using a Blood Glucose Meter 19

Discovering Why Being Fit with Diabetes Matters 22

Chapter 2: Managing Health and Diabetes Fitness 25

Knowing the Importance of Getting Moving 26

Understanding How Exercise and Food Affect Your Body with Diabetes 26

Uncovering More about Fitness and Aging 29

Investigating the Impact of Fitness and Other Factors on Deciding When to Consult with Your Doctor First 33

Setting Diabetes, Health, and Fitness Goals 34

Surveying Cardiovascular Risks That May Limit Exercise 38

Living Long and Well with Diabetes or Prediabetes 39

Chapter 3: Understanding Diabetes Medications 41

Knowing How Oral Diabetes Medications Work 41

Using (Non-Insulin) Injected Medication 45

Changing Doses for Exercise 46

Understanding Insulin Use 49

Monitoring Effects of Other Medications 57

Part 2: Mastering Exercise and Nutrition Basics 61

Chapter 4: Finding Out How Exercise Works 63

Knowing How Hormones React 64

Engaging Your Exercise Energy Systems 66

Using Carbohydrate and Fat as Fuels 70

Predicting Your Usual Glucose Response 71

Factoring in Exercise Variables 72

Accounting for Other Factors 80

Chapter 5: Avoiding Exercise Glucose Extremes 83

Exercising with an Ideal Blood Glucose 83

Identifying Hypoglycemia (Lows) 84

Treating and Preventing Hypoglycemia 88

Managing Hyperglycemia (Highs) and Exercise 99

Chapter 6: Eating Better for Health 103

Knowing Which Foods Make a Body Healthy 103

Getting Your Vitamins and Minerals from Foods or Supplements 117

Deciding Whether You Need Other Supplements 120

Chapter 7: Eating Right for Exercise 125

Fueling Your Body with Carbohydrates 126

Pumping Up with Protein 131

Using Fat during Exercise 133

Taking Caffeine or Drinking Coffee to Power Workouts 135

Staying Hydrated with Fluids 136

Part 3: Getting Up and Moving 139

Chapter 8: Setting the Stage for Getting Active 141

Finding the Right Activities 141

Picking Workout Clothes and Equipment 144

Staying Motivated to Be Active 146

Assessing and Overcoming Barriers 151

Debunking Common Exercise Myths 157

Chapter 9: Setting Your Workout Up for Success 161

Adding in Spontaneous Physical Activity 161

Choosing the Best Training for Diabetes 164

Warming Up and Cooling Down 171

Carving Out a Fitness Routine 171

Steering Clear of Certain Activities 173

Preventing and Managing Injuries 174

Chapter 10: Including Cardio Training 181

Getting Started with Cardio Training 182

Walking Your Way to Better Health 184

Jogging or Running Indoors or Outdoors 186

Including Some Interval Training 189

Putting Indoor Cardio Machines to Use 191

Other Activities to Get Aerobically Fit 194

Trying Easy Aerobic Activities 196

Chapter 11: Building Strength through Resistance 203

Maximizing Your Muscle Strength to Supercharge Your Health 204

Getting the Most Out of Your Resistance Training 207

Working Out the Right Way 213

Incorporating More Core Training 215

Staying Safe by Taking Precautions 217

Working Out with Easy Resistance Exercises at Home or Work 218

Chapter 12: Finding Your Balance 225

Examining the Effects of Aging and Diabetes on Balance 226

Improving Balance to Stay on Your Feet 227

Supercharging Your Balance with Anytime Exercises and Activities 229

Using Yoga or Tai Chi to Boost Flexibility, Strength, and Balance 231

Working on Balance in Your Spare Time 232

Chapter 13: Focusing on Flexibility 239

Breaking Down What Stretching Does for You 240

Stretching Effectively 242

Reviewing Muscles and Basic Stretches 242

Practicing Some Yoga Poses 245

Working on Flexibility with Some Stretching Exercises 252

Chapter 14: Mixing It Up with Cross-Training 259

Benefiting from Doing Cross-Training 259

Combining Cardio and Resistance Work to Combat Diabetes 263

CrossFit Training with Diabetes 263

Part 4: Keeping Fit at Any Age or Any Stage 265

Chapter 15: Training with Extra Body Weight 267

Limiting the Impact of Your Extra Weight Gain 268

Keeping Active to Manage Your Weight 270

Dealing with Arthritis and Other Joint Problems 272

Losing Weight and Keeping It Off 274

Avoiding Insulin Weight Gain and Using Diabetes Medications to Lose Weight 277

Considering Other Weight Loss Issues 281

Keeping Diabetes from Making You Blue 282

Getting Enough Sleep to Get Thinner 282

Chapter 16: Exercising with Health Complications 285

Dealing with Health Complications 286

Exercising Safely with Nerve Damage 286

Being Active with Vessel Disease 289

Eyeing Ways to Exercise with Retinopathy 293

Staying Active with Kidney Disease 295

Managing Exercise with Health Issues 296

Chapter 17: Being Active and Female 299

Understanding How Female Hormones Affect Insulin and Exercise 299

Staying Active During Pregnancy 301

Chapter 18: Taking Special Considerations for Kids and Seniors 305

Getting at the Root of Physical Inactivity of Today’s Youth 306

Encouraging Kids to Be Active 307

Looking at Aging and Health in Seniors 311

Getting Seniors Up and Moving 315

Working Out for Your Mental Health and Function 318

Assessing How Well You’re Aging, Really 320

Chapter 19: Managing Diabetes as an Athlete 323

Taking Your Activity to the Next Level 323

Carb Loading Effectively for the Athlete 326

Training Well with Low-Carb Eating 327

Troubleshooting Exercise Blood Glucose for Competitive and Serious Recreational Athletes 328

Part 5: The Part of Tens 337

Chapter 20: Ten Tips to Boost Your Overall Health 339

Get Emotionally Fit with Activity 339

Go for the Endorphin Release 340

Enjoy Higher Dopamine Levels 340

Drop Those Cortisol Levels 342

Boost Your Bodily Satisfaction 342

Listen to Your Body 343

Don’t Use Poor Health or Age as an Excuse Not to Exercise 344

Tackle Health Problems Early On 344

Plan Ahead for Exercise Success 345

Know It’s Never Too Late to Start Being Active 346

Chapter 21: Ten Easy Exercises to Build a Strong Core without Leaving the House 347

#1: Abdominal Squeezes 348

#2: Plank or Modified Plank 349

#3: Side Planks 349

#4: Bridging 351

#5: Pelvic Tilt 351

#6: Superhero Pose 352

#7: Knee Push-Ups 353

#8: Suitcase Lift 353

#9: Squats with Knee Squeezes 354

#10: Lunges 355

Chapter 22: Ten Ways to Get Motivated to Exercise (When You’re Not) 357

Check Your Blood Glucose 358

Start with Easier Activities 358

Pick Activities You Enjoy 358

Spice It Up 359

Have a Plan B 359

Get an Exercise Buddy (or Several) 359

Schedule It 360

Set Goals and Reward Yourself 360

Take Advantage of Opportunities for Spontaneous Physical Activity 360

Take Small Steps 361

Index 363

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