Question of the Week: Getting Enough Exercise During the Winter Months

 

The following question was submitted for this week's blog post, "I have pre-diabetes and have been doing a pretty good job of exercising outdoors during the spring and summer months.  Now that the weather is starting to cool down, I am trying to determine what I can do for physical activity in the colder months.  Suggestions?"

There are plenty of ways to get your exercise in despite the change of seasons as we approach the colder months:

1.  Hit the Mall!  Many malls open early for those who like to get some exercise. Contact the Concierge or Service desk to get details.  Best to walk during early hours before it gets busy or an hour before closing are idea (weekdays and not right around the holidays.

2.  Join a Gym!  Many places offer month to month memberships if you ask (they will be happy to get some business than no business).  Take advantage of the classes they offer.

3.  Check out your local YMCA/YWCA.  Many have gyms and indoor pools that you can utilize for a fee.

4.  Take up an outdoor cold weather sport:  skiing, cross country skiing, snow shoeing, and ice skating are fun ways to get exercise.

5.  Try Yoga!  Many yoga places advertise using websites such as Groupon.com  and LivingSocial.com and offer great packages for discounted prices.


6.  Turn your home into a gym. Invest in a piece of exercise equipment and take advantage of the convenience.  For example, I bought a nice treadmill (one that folds up conveniently for space saving) and have it situated by a television so I can workout as I catch up on my shows!

7.  Many local Community Schools offer all types of indoor sports (such as volleyball) and exercise courses for a minimal enrollment fee.

Question of the Week: "Struggling with Weight Loss"

The following question was submitted for discussion on this week's blog post, "I was recently diagnosed with pre-diabetes and was prescribed medication.  I have been following a diet to lose weight but unfortunately in the past few weeks, I have actually gained a few pounds.  When I was eating whatever I wanted without the medication, I stayed the same weight.  In the past, I have exercised at least 3 days a week but after a year of doing this I only lost about 10 pounds.  Do you have any suggestions?"

Most importantly, my first suggestion is to speak to your doctor - this is to ensure that there are no underlying issues causing the weight gain.

Your email did not mention your age, and it is also important to mention that as we get older, our body composition changes.  We lose lean body mass which leads to a slow down in metabolism therefore what you may have been able to eat in the past without putting on weight may not have the same effect anymore. 

Every successful weight loss plan (and healthy lifestyle) includes an exercise component.  Exercise will help boost your metabolism and burn calories.   Most adults need at least 30 minutes of moderate physical activity at least five days weekly.. Examples include brisk walking, dancing, swimming for recreation or cycling. Stretching, yoga, pilates, or weight training can also strengthen your body and improve your level of fitness.  Consult your physician before starting any exercise plan.

Rate your plate.  Visualize your plate divided first in half.  Then divide one of those halves into quarters so that there are three sections to the plate.  The largest half of your plate should be filled with non-starchy vegetables.  One of the smaller sections should contain a 3 - 4 oz of lean protein and the other section should have your starch/whole grain.  Portion sizes are important - use the following link as a guide for portion sizes.

Other tips:

• Keep healthy snacks available. 
• Keep a food journal - if you are mindful of what you are eating, you are more likely to be careful
• Read food labels - be aware of what you are eating.

 Picture Source  http://www.tops.org/TOPSTools/images/plate.gif

Question of the week: Suggestions for maintain diet and exercise while traveling?

The following question was posed by a reader for discussion on my blog, "I have type 2 diabetes and travel quite a bit. My eating & exercise are unpredictable at best when I travel and I'm having a difficult time managing my diabetes. What do you suggest?"

It is possible to maintain your proper diet and exercise regiment while traveling. The key to it is preparation.

The first thing I suggest is, if traveling via airplane - request a diabetic or vegetarian meal for your flight. Also, if possible, pack and carry healthful snacks with you as to avoid the fast-food kiosks at the airport and so that you don't allow your blood sugar levels to get too low.

Next I would suggest researching the area. The internet is a useful tool. You can look at restaurants local to where you are staying and usually menus are found on line. This way you can search out menus with healthful choices on them.

Many restaurants will allow you to make special requests such as ordering fish broiled or grilled with lemon (and not butter), chicken grilled, and salad dressings on the side. Look on menus for words such as grilled, broiled, baked, broth, multi-grain, poached, seared, steamed, and seasoned. Request that your side vegetables be steamed and served with a lemon wedge. Restaurant sized portions are usually inflated, try to stick to 3 - 4 oz of lean protein (see: a deck of cards), 1 cup size of complex carbohydrate (see: fist), and 1/2 the plate can consist of green veggies.

AVOID menu items that use the words, breaded, battered, fried, smothered, glazed, melted, and crusted. Skip the breadbasket and bread sticks that may be set on the table - better yet, ask the waitstaff not to bring them or remove them from the table.

Another suggestion is to check out a local supermarket if possible and pick up healthful snacks as well as fresh fruits and veggies. This way you can have more healthful choices and avoid impulses.

Regarding exercise, most hotels have a gym ( and a pool so be sure to pack appropriate gear) that you can have access to. Take total advantage. An even better idea, is to run or powerwalk locally - this way you can sightsee as well as get your exercise in!

Question of the week: Exercise?

The latest question submitted by one of my readers is: "I have been diagnosed as pre-diabetic. The doctor has not put me on any medication, but would like me to lose weight and watch my diet. I'm not sure how much or how often I should be exercising. Could you give me some tips?

Implementing exercise into your daily lifestyle is a wonderful thing whether you were diagnosed as "pre-diabetic" or not. You will look and feel better in no time! Not only will you find that daily exercise is helpful with losing weight, but you also will feel better physically and mentally as well!

Some of the possible health benefits from daily exercise include:
* lower your blood glucose, blood pressure and bad cholesterol (LDL) levels
* raise your good cholesterol (HDL)
* improve your body’s ability to use insulin
* lower your risk for heart disease and stroke
* keep your heart and bones strong and joints flexible
* lower your risk of falling and breaking bones
* help you lose weight and reduce body fat percentage
* give you more energy and reduce stress levels

Physical activity also plays an important part in the prevention of type 2 diabetes. A major Government study called the Diabetes Prevention Program (DPP), demonstrated that even losing a small amount of weight (i.e. 5 to 7 percent, 10 to 15 pounds for a 200 lb. person) can delay and/or possibly prevent the onset of type 2 diabetes. The participants in this study used both diet and exercise to lose weight.

My suggestion is to set a goal of 30 minutes of exercise, 5 days a week. Brisk walking is a great way to achieve this.

If you can get a "walking partner" it can make it a fun event. If you don't currently exercise, start small - try walking every other day until you are able to build up to your goal.

Other suggestions would be to get a pedometer, and strive for a minimum of 10,000 steps daily and/or keep an exercise journal (or mark the calendar that you use daily) with your exercise achievements. It can be a motivational factor.

Sources: National Institutes Of Health

Walk This Way!

With the arrival of nice weather, ask yourself, "Can I spare 30 minutes a day?". Just a half-hour a day spent walking has tremendous positive benefits to your health.

Start with a smaller goal, commit to 3-4 days a week at first.

For those of you who can't find the time, I suggest using a pedometer. They are fairly inexpensive and easy to use, and useful to track your activity. Set a goal of 10,000 steps per day.

Keep an exercise log and keep track of your pedometer readings, how many days and minutes you walk! I guarantee that once you start, you'll be feeling great and motivated.

To achieve this goal, try one of these ideas:

*Park your car in a parking spot at the end of a lot away from the entrance.
*Take the stairs over the escalator/elevator.
*Walk a message to a co-worker rather than send an email.
*Call a friend and walk together, walk the mall and browse while you exercise.
*Talk a walk after you eat on your lunch hour.

Have any other ideas? Post them as a comment.

Why should I walk (or do other types of exercise)?
*Walking can decrease your risk of heart disease, stroke, and Type 2 Diabetes.
*It gives you an immediate mood boost.
*Reduce stress levels.
*Assist with weight loss and increase lean muscle mass and flexibility.
*Walking will help you sleep better at night.
*Walking may help you squash snack attacks.

Pair up exercise along with a healthy diet and you'll be feeling great in no time.

I hope that I have inspired you - :0)

Source: Vegetarian Times
Photo Courtesy of : www.photo8.com