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!
Autorentext
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.
Klappentext
- Ease into a fitness routine that works for you
- Supercharge your diet, your energy, and your health
- Get and stay fit at any age or any stage of life
Manage your diabetes and enjoy getting fit!
Maybe you've just discovered you have diabetes. Or maybe you're trying to be more active because you know how important it is for your health. Perhaps you're managing or trying to prevent a specific complication and are curious about which activities will most benefit you. Whatever the case, you'll find the answers in this book! First, it explains what diabetes is, how it's treated, how medications work, and why physical activity is so important. Then it helps you develop a program that meets your physical needs, keeps you motivated, and actually makes it fun to stay fit.
Inside
- How activity affects diabetes
- All about blood glucose levels
- How to balance food and fitness
- Advice on picking the right activities for you
- Tips on exercise clothing and equipment
- Balance and flexibility advice
- Special challenges women face
Zusammenfassung
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!
Inhalt
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
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