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Medical Forum / Diseases and Disorders / Diabetes / October 2005looking for exercise advice
I've been adjusting my eating and am still experimenting with foods. Today for lunch I had six thin slices of deli chicken, 60 calories and 2 gr carbs according to the box label, 1 1/2 cup salad, mostly romaine and spinach, and some slices of red sweet pepper. Then I went for a 40-min brisk walk, with a little panting. My 1-hr reading was 115. I'll test again at 2 to see if the walk delayed any rise; I've found that sometimes it does. Although with that lunch I really should fine unless I am getting a glucose dump. I can get in a 20-40 minute walk after lunch most days. I'm walking outside as long as I can, because it is far less boring than a treadmill in a gym. I have to get back to work within an hour, so this is about all I can do on work days. My problem is how to get in exercise after dinner. The gym is near my workplace; I could stay and work out there, but then I'd get home to dinner with my husband, and have no place to get a decent amout of exercise in after I eat. Also, I tend to get very hungry in post-work exercise, and sometimes feel a little weak. The bg seems to be ok, so I don't think it is a problem there, but I get home exhausted, and inclined to eat too much. I know, the first thing anyone will think of is that I can drive to the gym after dinner. I don't drive, and the bus stops running in my neighborhood after 6 pm. I used to walk around the neighborhood after dinner, but there are no sidewalks, and I got hit by a truck doing that in May, so I am really reluctant to do that often. Also, it is getting too dark to do that safely in the evening. My house is too small for a treadmill, and good ones are too expensive for now, anyway. I have a little stepper device that I try to use when I am watching tv; it is incredibly boring to use, and I have to be careful of my knees, so I only use it during commercials. That's a sort of timer as well. It also does not seem to do much for my heart rate, although the thighs get a workout. I have done some upper-body work at the gym, but my chiropractor asked me to cut that out for a while. I am being treated for cervical and thoracic damage from my accident (whiplash happens even if you are not in a car when you are hit)that was accrivated by computer hunch and work on some of the gym equipment. I am resuming a little work with 2 and 5 pound weights at home, doing work that avoids shoulders for a while, but that's not really a lot of muscle exercise. I've been mostly concerned about using exercise to lower bg that are higher than I'd like, but I am now much more aware of what it can do for IR (thanks, oldal) and controlling that is probably the best thing I can do for myself now. I've lost 20 pounds in the last month; I probably won't keep up that rate but plan to keep the weight loss growing. Low-carb eating really does cut the quantity of food I care to eat. I have a sedentary job, a tight schedule, and not a lot of spare time for exercise. If anyone sees some possiblity I am missing please let me know. Susan Adair > My problem is how to get in exercise after dinner. I hate going to the gym in the evening. I do weightlifting after supper - hopefully you can work up to this as you recover. Alternatively, anything that exercises large muscle groups will be good for bgs - are you up to squats, or pushups? (boring, but zero equipment...) Are you bstill seeing a physio? Could you ask them to work you up a safe routine? Or how about a Dance Revolution mat? I use one if I can't get out for a lunchtime walk, and half an hour's bopping definitely counts as exercise! Nicky.  SignatureA1c 10.5/5.6/<6 T2 DX 05/2004 1g Metformin, 100ug Thyroxine 95/74/72Kg Hi Nicky! I've had some success using big rubber bands with handles, "Toner bands" or whatever they're called. They're portable (can even do curls while ON the bus!), work OK, are unobtrusive when not in use. For a little post-prandial workout, you might try some exercises on them sandwiched between stretches, leg lifts, other exercise things. Tai Chi and Yoga are other alternatives, although I'm not conversant with either form. Stuff I'm snipping. Robert Leone rleone@hotmail.com > Hi Nicky! > I've had some success using big rubber bands with handles, "Toner > bands" or whatever they're called. They're portable (can even do curls > while ON the bus!), Interesting image : ) Yes, my sister's just got some, I'll have to borrow them and give them a try. We're on holiday next week, I'll take my water-inflated weights with me - they go from 4 to 16 lbs depending how full I fill them, very flexible! Nicky. SignatureA1c 10.5/5.6/<6 T2 DX 05/2004 1g Metformin, 100ug Thyroxine 95/74/72Kg > squats, or pushups? (boring, but zero equipment...) Are you bstill seeing a > physio? Could you ask them to work you up a safe routine? Or how about a > Dance Revolution mat? I use one if I can't get out for a lunchtime walk, and > half an hour's bopping definitely counts as exercise! I don't know much about video games. Which game system do you need to run DDR? SignatureNo Husband Has Ever Been Shot While Doing The Dishes On Tue, 18 Oct 2005 17:02:00 -0500, "None Given" <nonegiven@invalid.invalid> Huffed and Puffed the following into the madness of usenet: >> squats, or pushups? (boring, but zero equipment...) Are you bstill seeing >a [quoted text clipped - 5 lines] >I don't know much about video games. Which game system do you need to run >DDR? PS2 has one. SignatureMâck©® Type 1 since 1975 http://www.alt-support-diabetes.org http://www.diabetic-talk.org http://www.insulin-pumpers.org "To announce that there must be no criticism of the President, or that we are to stand by the President right or wrong, is not only unpatriotic and servile, but is morally treasonable to the American public." ...Theodore Roosevelt (o o) --ooO-(_)-Ooo-------------------- "I don't know half of you half as well as I should like; and I like less than half of you half as well as you deserve." Jesus never hated anyone. >> squats, or pushups? (boring, but zero equipment...) Are you bstill seeing > a [quoted text clipped - 5 lines] > I don't know much about video games. Which game system do you need to run > DDR? Mine's on a PC. My desktop - I couldn't figure out how to switch keyboard control on the laptop. Nicky. SignatureA1c 10.5/5.6/<6 T2 DX 05/2004 1g Metformin, 100ug Thyroxine 95/74/72Kg > I've been adjusting my eating and am still experimenting with foods. > Today for lunch I had six thin slices of deli chicken, 60 calories and [quoted text clipped - 17 lines] > I don't think it is a problem there, but I get home exhausted, and > inclined to eat too much. For me it is generally better to excercise after eating than before for bg control. One would not want to swim or run immediately after eating however. > I know, the first thing anyone will think of is that I can drive to the > gym after dinner. I don't drive, and the bus stops running in my [quoted text clipped - 8 lines] > also does not seem to do much for my heart rate, although the thighs > get a workout. For many years the world famous international martial arts movie star Jackie Chan has used a stair stepper as his main daily workout device. My stepper is in the living room and can be used while watching tv. The machine I have has positive resistance which is adjustable and provides a real rise in heart rate, aspiration, and a strenuous calf and thigh workout. There are grab bars which can be used to isometricly increase the upper body involvement. A simple step with free weights in hand can also be used but requires more technique and dedication to achieve similar levels of exertion. The Body Shaping television program, available on some cable and satelite services, can provide a good example of how these simple tools can be effectively used. I know they also have a website, but I haven't been to it. > I have done some upper-body work at the gym, but my chiropractor asked > me to cut that out for a while. I am being treated for cervical and [quoted text clipped - 3 lines] > and 5 pound weights at home, doing work that avoids shoulders for a > while, but that's not really a lot of muscle exercise. It is a very good idea especially for women to use a little weight training in their daily routines for increasing bone density. Men are generally expected to have done hard and heavy work to build dense bones but women often do not and it is vitally important since they live so long these days. Work place ergonomics is becoming more widely accepted as an important component of overall health and worker productivity. Make sure your workstation and chair are properly setup for your height and ambient light conditions (no glare on the monitor allowed), and also ensure that you do not just stare at your computer monitor for hours at a time without standing up and focusing the eyes on far and middle distances at least for five minutes per hour. Keep your wrists straight when keyboarding and keep the wrist straight and supported when mousing, be mindful of the elbow position. Not doing these things well can cause or exacerbate a host of problems; such as back pain, shoulder pain, tennis elbow, reduced visual acuity, and so forth. I learned some of that the hard way, and after 35 years of keyboarding, I'm much more particular about what I'll put up with, or my body is anyway. > I've been mostly concerned about using exercise to lower bg that are > higher than I'd like, but I am now much more aware of what it can do [quoted text clipped - 9 lines] > > Susan Adair The advice posted by someone to work on major muscles is sound. In addition to those admireable activities you have already adopted, you might want to do some floor work to the extent that you can at this time incorporating stomach crunches of various kinds to strengthen those muscles. I think you probably know the kind of thing I mean: Hands behind the head, roll the shoulders up; shoulders down, feet on the floor pull the knees toward the chest; legs extended lift the feet off the ground, elevate as high as possible, or variation lift and hold. Also, right knee to tough left elbow and left knee to touch right elbow type lifts. When you can do them without hurting yourself. This type of work does not have to be performed with any increased vigour to be effective, just with concentration on the positions. The good news about this sort of work is that one only needs to do 12 reps to achieve an optimum excercise value. I know, it sounds ridiculous, but this has been studied by the english who have a real interest in presenting inexpensive but effective thereapy to the public. Tweleve reps are enough for each thing. Hope your recovery proceeds smoothly. You sound to be doing a lot of things right; keep up the good work. regards, rudy bantista@thuntek.net Whooo, thank you all. I have a lot of things to consider here, and equipment to investigate. For some reason I seemed to think that an hour of walking was the only thing that would really do good; I don't know why I made this error. I've been doing little bits of anaerobic exercise for a while, until the accident, but always found it harder to do enough. If you walk far from home you do have to walk back before you can stop. It is very easy to put the weights down. Development of self-discipline is a necessary process for diabetes management, in exercise as well as food. It does seem as if the disease is trying to make us better people. I'd prefer to do that without such extreme threats for non-compliance. Susan Adair > Whooo, thank you all. I have a lot of things to consider here, and > equipment to investigate. For some reason I seemed to think that an > hour of walking was the only thing that would really do good; I don't > know why I made this error. I've been doing little bits of anaerobic My dad keeps a stationary bike next to his recliner so he can watch tv from either one. SignatureNo Husband Has Ever Been Shot While Doing The Dishes > Whooo, thank you all. I have a lot of things to consider here, and > equipment to investigate. For some reason I seemed to think that an > hour of walking was the only thing that would really do good; I don't > know why I made this error. it might be right now - ask your doctor. the distance you cover in an hour is probably alot more than most people do. I've been doing little bits of anaerobic > exercise for a while, until the accident, but always found it harder to > do enough. do enough so that you actually look foward to it and love how you feel after. > If you walk far from home you do have to walk back before > you can stop. :) true It is very easy to put the weights down. Development of > self-discipline is a necessary process for diabetes management, in > exercise as well as food. It does seem as if the disease is trying to > make us better people. it has motivated me to be more healthy. the best advice I can give to someone over the internet and i bet any other doctor would say the same thing - work with your doctor and dietitian about exercise and nutrtion. and a physical trainer or theropist isnt a bad idea either. I'd prefer to do that without such extreme > threats for non-compliance. > > Susan Adair with that hour a day of walking you seem to be doing great. the only thing that can stop you is not enough knowledge or bad advice. Tom Exercise Today = Life Tomorrow ADA's Diabetes Learning Center http://www.diabetes.org/all-about-diabetes/chan_eng/channel.htm Information you can trust from the diabetes experts... Your American Diabetes Association http://www.diabetes.org/home.jsp the American Diabetes Association's Message Boards http://community.diabetes.org/n/pfx/forum.aspx?webtag=amdiabetesz&nav=index Pictures of My motorcycle and I think 2 of my doggies. http://www.adventurseofvtx1300c.com.50megs.com/photo.html > I've been adjusting my eating and am still experimenting with foods. > Today for lunch I had six thin slices of deli chicken, 60 calories and > 2 gr carbs according to the box label, 1 1/2 cup salad, mostly romaine > and spinach, and some slices of red sweet pepper. I am not saying it is healthy or unhealthy however I would recommend that you run this lunch by your doctor. and letting it known its a pre exercise meal. for me i would have added some kind of good fat to the salad about 6 almonds and 15 carbs of whole grain rye crackers - however each meal of mine is different and all according to what I ate - what I will be eating later on and how active I was and will be. > Then I went for a > 40-min brisk walk, with a little panting. I have read that when doing cardio if you are unable to talk perhaps you are at a level you are not ready for - that might not be the same rule for an athlete. >My 1-hr reading was 115. > I'll test again at 2 to see if the walk delayed any rise; I've found > that sometimes it does. Although with that lunch I really should fine > unless I am getting a glucose dump. it probably would cause me to have a liver dump. > My problem is how to get in exercise after dinner. The gym is near my > workplace; I could stay and work out there, but then I'd get home to > dinner with my husband, and have no place to get a decent amout of > exercise in after I eat. I have seen a few exercise tapes that seem very good. if i was to recommend 1 it would be tony littles. you can do it right in your living room and may or may not need a few small weights. >Also, I tend to get very hungry in post-work > exercise, and sometimes feel a little weak. if i didnt fuel up correctly i would as well. however I usually feel very alive after a work out. >The bg seems to be ok, so > I don't think it is a problem there, but I get home exhausted, and > inclined to eat too much. if you prefer to go low carb perhaps you can make a few phone calls to dietitians in your area and see if you can find any willing to help you on a diet like that. > I know, the first thing anyone will think of is that I can drive to the > gym after dinner. I don't drive, and the bus stops running in my > neighborhood after 6 pm. I used to walk around the neighborhood after > dinner, but there are no sidewalks, and I got hit by a truck doing that > in May, so I am really reluctant to do that often. a truck? wow you are lucky to be here. Also, it is getting > too dark to do that safely in the evening. My house is too small for a > treadmill, and good ones are too expensive for now, anyway. I have a > little stepper device that I try to use when I am watching tv; it is > incredibly boring to use, and I have to be careful of my knees, so I > only use it during commercials. i put my feet flat on the steps and never never let my knees go past my toes. i dont like those really small steppers. I just sold my stepper and no only use my stationary bike. >That's a sort of timer as well. It > also does not seem to do much for my heart rate, although the thighs > get a workout. for a beginner steppers are pretty hard to get a good cardio work out. its great for building up strength in your legs and when your legs get stronger they will be able to keep going into cardio range. i think stationary bikes or the like are the best. > I have done some upper-body work at the gym, but my chiropractor asked > me to cut that out for a while. I am being treated for cervical and > thoracic damage from my accident (whiplash happens even if you are not > in a car when you are hit)that was accrivated by computer hunch and > work on some of the gym equipment. yep that kind of stuff landed me in bed for 5 months this summer. i now pay very close attention to posture when at the computer and everything I do. but like you I shouldnt really do any weight lifting yet. the only exercises i do with weights are on my functional trainer and the exercises i do take weight off my back not on it. > I am resuming a little work with 2 > and 5 pound weights at home, doing work that avoids shoulders for a > while, but that's not really a lot of muscle exercise. please o please pay close attention to posture when doing any kind of exercise or repetitive motion. you can do a lot for a while with 2 and 5 pounds. I will be doing seating preacher curls soon - with no added weight to my back. > I've been mostly concerned about using exercise to lower bg that are > higher than I'd like, but I am now much more aware of what it can do > for IR (thanks, oldal) and controlling that is probably the best thing > I can do for myself now. i just hope its not at the cost of liver dumps. if im going to get higher BG ide rather treat myself to something. >I've lost 20 pounds in the last month; I > probably won't keep up that rate but plan to keep the weight loss > growing. Low-carb eating really does cut the quantity of food I care > to eat. i wouldnt be able to stick with it. > I have a sedentary job, a tight schedule, and not a lot of spare time > for exercise. If anyone sees some possiblity I am missing please let > me know. > > Susan Adair watch less TV - wake up earlier - if you look for excuses you will find them. nutrition - exercise and diabetes - alone each of them are more complicated then some would think - put them together and it becomes even harder. I guess you heard me talk about how much help my dietitian has been to me and my wife. I take no medications at all - have always been in the 5% club - my total cholesterol is 140. not all things are as you read. choose your advisers carefully. if you go to a doctors office and found they are not licensed to treat patients - would you find another doctor? SignatureTom Exercise Today = Life Tomorrow ADA's Diabetes Learning Center http://www.diabetes.org/all-about-diabetes/chan_eng/channel.htm Information you can trust from the diabetes experts... Your American Diabetes Association http://www.diabetes.org/home.jsp the American Diabetes Association's Message Boards http://community.diabetes.org/n/pfx/forum.aspx?webtag=amdiabetesz&nav=index Pictures of My motorcycle and I think 2 of my doggies. http://www.adventurseofvtx1300c.com.50megs.com/photo.html Well, I realy want this all to go away, but of course it won't, so I want to get my bgs in a better place as soon as possible. I am possibly overdoing it in an effort to get the numbers in a good place soon. I'll find out in a week or so; I'm having a blood draw tomorrow morning and I should get the results fairly soon. I was IGT for at least 5 years; I suspect I thought it would go on that way forever, so the test in April that showed an HBiAc of 6.2 was a shocker. I got hit by the truck while on a post-dinner walk in an effort to get the next reading down. The head injury really took all my attention until September, when I felt able to start dealing with the diabetes. This has been a very bad summer, with many medical shocks for me. i'd like to get my diet and exercise on to a regular pattern so I can get on to other parts of my life without having to obsess so much. I saw a couple of dietitians when i was igt; they really were no help at all because they just wanted to show me a plate of fake food and talk about portion control. I was already aware that lower carbs were the choice for me, and I wanted to talk about where on campus I could find lower carb food. I can tell you that is hard to do. I think the people in that clinic were only prepared to give the same line to everyone, and seemed to assume that everyone was fighting them and were all non-compliant and not knowledgable enough to understand anything about the needs of their bodies. I know my dr was surprised when I bought a meter, and seemed to think that was not necessary. it helped me a lot, and would have helped more if I had not stopped using it because I thought I knew what I was doing and because the strips cost so much. There seems to be so much focus on weight, which is of course part of the problem, but all I ever got was talk about weight, and nothing about what was really going on. I learned more from this group than any medical person back in my igt days. I should have kept up with the group as well. Ah, well, I'll be using the hotel treadmill this weekend, and reading Steven Pinker's The Blank Slate while treading. Thanks for all the suggestions, Tom. it's all a work in progress - Life is change - that's my mantra now. > Well, I realy want this all to go away, but of course it won't, so I > want to get my bgs in a better place as soon as possible. I am > possibly overdoing it in an effort to get the numbers in a good place > soon. sometimes over doing it can help prevent getting your numbers good. I'll find out in a week or so; I'm having a blood draw tomorrow > morning and I should get the results fairly soon. I was IGT for at > least 5 years; I suspect I thought it would go on that way forever, so [quoted text clipped - 5 lines] > to get my diet and exercise on to a regular pattern so I can get on to > other parts of my life without having to obsess so much. i didnt read other respones about your meals. I am wondering if they felt your choice of lunch was a good one. it looked way to low in calories. but that is just a guess. > I saw a couple of dietitians when i was igt; they really were no help > at all because they just wanted to show me a plate of fake food and > talk about portion control. I was already aware that lower carbs were > the choice for me, and I wanted to talk about where on campus I could > find lower carb food. I dont go for any of those prepared low carb foods. for me low carb foods are low carb veggies. I have treated myself to a few from time to time but not part of my everyday eating. I just dont like the taste of most of them. >I can tell you that is hard to do. I think the > people in that clinic were only prepared to give the same line to > everyone, and seemed to assume that everyone was fighting them and were > all non-compliant and not knowledgable enough to understand anything > about the needs of their bodies. many people dont. I doubt all were being compliant and as knowledgable as you appear to be. anything medicle if very difficult to become an expert in - some medications can effect food as well as food effecting medications. that is why they have doctors that specialize in different areas. even my doctor as cute err as smart as she is realizes that a dietitian can help me more than she can - and she is a doctor. the same thing goes for every area of the body. I know my dr was surprised when I > bought a meter, and seemed to think that was not necessary. it helped > me a lot, and would have helped more if I had not stopped using it > because I thought I knew what I was doing and because the strips cost > so much. There seems to be so much focus on weight, which is of course > part of the problem, but all I ever got was talk about weight, and > nothing about what was really going on. are you very heavy? >I learned more from this group > than any medical person back in my igt days. I should have kept up [quoted text clipped - 4 lines] > suggestions, Tom. it's all a work in progress - Life is change - > that's my mantra now. I wish you the best of luck and please don't think that in the future I am pushing my ideas on you. I just want to explain a little about the way I post. I am not much for chat and this group is basically nameless when I reply. I simply read and reply with my opinion. it doesn't really matter who says what. you would see me even reply to my trolls if they ever happen to say something smart. it does not mean I am looking to talk - I am just posting my opinion. I cant read and treadmill at the same time. I would have to be going so slow it might look like im walking backwards. do you hold the book while you read - becareful not to hunch over while reading. SignatureTom Exercise Today = Life Tomorrow ADA's Diabetes Learning Center http://www.diabetes.org/all-about-diabetes/chan_eng/channel.htm Information you can trust from the diabetes experts... Your American Diabetes Association http://www.diabetes.org/home.jsp the American Diabetes Association's Message Boards http://community.diabetes.org/n/pfx/forum.aspx?webtag=amdiabetesz&nav=index Pictures of My motorcycle and I think 2 of my doggies. http://www.adventurseofvtx1300c.com.50megs.com/photo.html > I've been adjusting my eating and am still experimenting with foods. > Today for lunch I had six thin slices of deli chicken, 60 calories and [quoted text clipped - 43 lines] > for IR (thanks, oldal) and controlling that is probably the best thing > I can do for myself now. I've lost 20 pounds in the last month; The importance of losing weight in a type 2 can not be overemphasized. In Christ's love and service forevermore, Andrew -- Andrew B. Chung, MD/PhD Board-Certified Cardiologist ** Suggested Reading: (1) http://makeashorterlink.com/?G1D5217EA (2) http://makeashorterlink.com/?W13A4250B (3) http://makeashorterlink.com/?X1C62661A (4) http://makeashorterlink.com/?U1E13130A (5) http://makeashorterlink.com/?K6F72510A (6) http://makeashorterlink.com/?I24E5151A (7) http://makeashorterlink.com/?I22222129 >I've been adjusting my eating and am still experimenting with foods. >Today for lunch I had six thin slices of deli chicken, 60 calories and [quoted text clipped - 52 lines] > >Susan Adair Susan, It sounds to me as if you are doing great! Does the gym you go to have a pool? If so water excersise is very good. I have read that it is one of the best types of excersise. I really enjoy it. At home I go for walks, but the weather is getting so cold and it will snow soon, I can tell, so I know walking will not be something I will be able to do as often as I have been, so I have thought to get a stair stepper and some small hands weights. I know any type of stretching keeps your body limber and with the addition of the stepping and lifting I think I will be ok for the winter. Its not as fun as walking outside, but I will put on a little music and try to get into it the best I can and make it fun. Wish u the best! -Vonkie >>Susan Adair >Susan, It sounds to me as if you are doing great! Hi Vonkie Be aware that you are actually posting to the usenet newsgroup alt.support.diabetes, not to a web-page forum. If posting via MedKB suits you, keep doing it, but you may find it better to use a newsreader and post direct. There is no moderation and no need to subscribe. I'm afraid it annoys me a little, because our charter disallows advertising but these medical web-sites feed off us without acknowledgement and get paid advertising revenue from doing so. Cheers, Alan, T2, Australia. SignatureEverything in Moderation - Except Laughter. |
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