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!
American Diabetes Association
, Sheri R. Colberg
, Consumer Dummies
John Wiley & Sons Inc
Country of Publication:
13 March 2018
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
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.