What type of exercise program

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tutorgirl
Regular Member


Date Joined Aug 2007
Total Posts : 235
   Posted 9/19/2007 7:20 AM (GMT -7)   
The one part of my diabetes control program I am still having trouble getting a handle on is the exercise. I know it's an important piece of the puzzle, but just have a devil of time getting motivated. I was just wondering what type of program or exercising do some of you good folks do.

Karen

LanieG
Forum Moderator


Date Joined Nov 2006
Total Posts : 5408
   Posted 9/19/2007 9:34 AM (GMT -7)   
Hi Karen, I joined a gym because of their equipment and the trainers.  I only have a bike, an exercise ball and dumbells at home.  I paid for 6 weeks with a trainer and then was on my own and then signed with a trainer again for 6 weeks, and then on my own.  I've been doing this for the last year.  This way I was shown how to use the various weights and resistance machines correctly.  I made photo copies of the sheets they make for each personal session and I follow them and increase reps or weights when I feel I can.  I had to do this because left on my own I realized I wasn't as dedicated for the long term as I thought I'd be, and I didn't push myself hard enough.  Anyway, every other day I use the elliptical trainer for 20 minutes and the treadmill for the same time, total 40 minutes.  Lately, I've upped the elevation of the treadmill so the incline is very steep but with a moderate speed of 2.4.  This works you out harder and I read somewhere it's really good for the legs and back and for balance.  Then, on the other days I work with dumb bells and resistance machines for strength.  I find that I have had to keep records so I could see how I've progressed in reps and weights.  I think motivation was and sometimes still is hard for me too.  Keeping records of what I do is sort of a motivation in that I can see what I've accomplished.  I don't have a work-out buddy but it would be a good idea to help keep you on track.  I'm thinking now of getting a video for aerobic workouts for home.  I still have to lose some more weight but I also want to build up strength.  Sorry for the long-winded answer.
eyes



Lanie
forum moderator - diabetes
 
"pre-diabetic" controlled so far by diet and exercise
following low/no carb diet, no meds

Post Edited (lanieg) : 9/19/2007 10:34:34 AM (GMT-6)


gelchick
Regular Member


Date Joined Aug 2006
Total Posts : 477
   Posted 9/19/2007 9:53 AM (GMT -7)   
Hi Karen
 
I posted my routine under your other thread. sandy
I just want to live happily ever after-every now and then. Jimmy Buffett


Jeannie143
Veteran Member


Date Joined Apr 2004
Total Posts : 6056
   Posted 9/19/2007 11:11 AM (GMT -7)   
I swim at the Y for about 30 minutes twice or three times a week. That's the max I can do with my fibromyalgia.
~ Jeannie, Forum Moderator/Diabetes & Fibromyalgia
~Please remember that 50% of all doctors graduated in the bottom half of their class! Yours may be one of them...
==================
"People are like stained glass windows: They sparkle and shine when the sun's out, but when the darkness sets in, their true beauty is revealed only if there is light within."
- Elizabeth Kubler-Ross


tutorgirl
Regular Member


Date Joined Aug 2007
Total Posts : 235
   Posted 9/19/2007 11:11 AM (GMT -7)   
Thanks both of you. Yes, Sandy, I read yours on the other thread and whew! I hope to become that diligent. I actually am copying and pasting all the ideas to come up with my own specialized plan. My sis is supposed to join my gym in a few week so I have someone to do this with. My hubby and I work opposite hours so that doesn't work out. Wish it did. Anyway, again thanks.

Karen

fergusc
Regular Member


Date Joined Dec 2005
Total Posts : 230
   Posted 9/19/2007 2:28 PM (GMT -7)   
Hi Karen,
I know it's all too easy to lose the motivation sometimes isn't it? What I find is it's best to incorporate exercise into my daily routine so I do it without the will I / won't I dilemma. So I cycle to work and back each day, 12 miles in total. I also have dumbells at home which I spend 15 minutes with after I've eaten. I try to run a couple of times a week and sign up for races every so often, which brings it's own motivation. In fact, I'm doing a 10 kilometre race this Sunday! To be perfectly honest, I enjoy the feeling of just having run much more than the actual running itself! It brings it's own rewards though. I was in hospital 3 years ago (unrelated to my diabetes) in intensive care with a heart rate of over 220. I wasn't expected to survive. I know for certain that without the core fitness from the regular running I would not be writing this message.
So get out there and do it - it's better than the alternative!

All the best,

fergusc

LanieG
Forum Moderator


Date Joined Nov 2006
Total Posts : 5408
   Posted 9/19/2007 6:53 PM (GMT -7)   
Good grief, Fergusc, what an awful experience for you and your family.  Thank goodness you were in great shape to live through the ordeal!  I agree with what you said about enjoying having done the exercise more than doing it at the time perhaps.  Sometimes I want to cut the exercise short but I pursue even though I do get impatient.  After it's all over though I do feel so good that I completed what I set out to do.  As I had mentioned before, for me, keeping a record of the times and days has been a motivation.  My heart rate, blood pressure, weight and blood glucose have all come down because of the exercise (and diet) and that's a very strong motivation.  What's more.  I keep my lab results right next to the computer to remind me of the improvements I've made since January.  This drives my husband crazy - haha.  He gets his own lab results tomorrow.  We'll see if he crows too because he thinks he's in great shape.
eyes
Lanie
forum moderator - diabetes
 
"pre-diabetic" controlled so far by diet and exercise
following low/no carb diet, no meds


Pin Cushion
Regular Member


Date Joined Feb 2003
Total Posts : 442
   Posted 9/19/2007 10:12 PM (GMT -7)   
I walk every chance I get. There are alot of days when I spend all or most in my recliner or bed because I have to take so many pain meds that I can't function. But I use walking to get out and work out the kinks and mild joint pains when I can. I just keep telling myself that every day I get up and go means I gain another day to do just that.
It doesn't have to be strenious walking, stroll if thats all your up to that day and walk faster on the days you can. I can never find or make the time to do it so I tell myself I have 5 minutes so I will go out and do 5 minutes worth, sometimes that 5 minutes turns into an hour but thats ok cause what I had to do before I started was still there needing to be done afterwards, strange how that always seems to happen huh?
Moderator for the Diabetes forum
 
Sigmoid Colostomy / Crohns / Type 1 Diabetic / Ostioarthritus / Fibromyalgia / Asthma / High Blood Pressure / High Colesterol / Migraines. Ain't life a joy?



* I think it may be time for a colorful metaphor*


lugie
Regular Member


Date Joined Aug 2007
Total Posts : 39
   Posted 9/24/2007 4:45 PM (GMT -7)   
Hi, Karen I am also type 2 and I weigh 285lbs when I was diagnosed 2 years ago I weighed 407lbs I could not walk up a flight of stairs I was ready to have something really bad happen. When I finally was dignosed my Dr. told me to move or I would not be around much longer. I started walking slowly and short distances at first. I now walk 5 miles a day and my life has turned around I also weight train 4 days a week. The point Im trying to make is that you can do it, you can gain control a little at a time. Start with a short walk and build from there. Good luck

Lou

gelchick
Regular Member


Date Joined Aug 2006
Total Posts : 477
   Posted 9/25/2007 7:48 AM (GMT -7)   
WOW - lou!
 
What an inspiration! That's an amazing turnaround. Did you lose all that weight with exercise alone? diet and exercise? How have your medications changed? your numbers? Please share more of your success story with us.
sandy
I just want to live happily ever after-every now and then. Jimmy Buffett


Jeannie143
Veteran Member


Date Joined Apr 2004
Total Posts : 6056
   Posted 9/25/2007 8:02 AM (GMT -7)   
I found a website called traineo.com that lets me make my own logs and graphs to keep track of my progress. You can keep it all private and it's free. I like to record my blood glucose numbers there and see how I'm doing. Something about putting results on a graph... makes it more real or something. Humans sure are funny!

And Lou, let me add my admiration to Sandy's. Please share what worked for you. Many of us have morbid obesity and could use a few pointers.

============
I fixed the link... So sorry about that! Dyslectic fingers are part of fibro and I usually catch my goofs but that was a bad one!
~ Jeannie, Forum Moderator/Diabetes & Fibromyalgia
~Please remember that 50% of all doctors graduated in the bottom half of their class! Yours may be one of them...
==================
"People are like stained glass windows: They sparkle and shine when the sun's out, but when the darkness sets in, their true beauty is revealed only if there is light within."
- Elizabeth Kubler-Ross

Post Edited (Jeannie143) : 9/26/2007 9:04:56 AM (GMT-6)


tutorgirl
Regular Member


Date Joined Aug 2007
Total Posts : 235
   Posted 9/25/2007 10:15 AM (GMT -7)   
Wow, Lou, that is amazing! Congrats on such an awesome accomplishment. I'm with the rest of the bunch here...tell us all how you did this. I'm feeling good about what I've done so far, but, man, I can always use more inspiration.

Karen

LanieG
Forum Moderator


Date Joined Nov 2006
Total Posts : 5408
   Posted 9/25/2007 5:56 PM (GMT -7)   

Add my congratulations, Lou.  What's your eating plan?


Lanie
forum moderator - diabetes
 
"pre-diabetic" controlled so far by diet and exercise
following low/no carb diet, no meds


lugie
Regular Member


Date Joined Aug 2007
Total Posts : 39
   Posted 9/25/2007 6:13 PM (GMT -7)   
Well first you have to decide you want to live and not let this thing beat you. It was very hard for me at first but my motivation was that I wanted to live and I was scared to die. I talk with a dietican whole explain the food groups that I should eat with diabetes. I ate Shredded Wheat with skim plus for breakfast, I would have an apple midmornig and a salad and tuna sandwich on double fiber bread for lunch. Mid afternoon snack would be more fruit or raw veggies and dinner would consist of baked fish or chicken with any green veggies on the side and a salad. late nite snacks would be fruit or raw veggies. It sounds boring but it works! I would not eat anything white no white flour breads,rice or potatoes. I also would not use any salad dressing only slight vinager and teaspoon of oil, No desserts only fruit like a apple. Then I started walking everyday no matter what the weather you have to do this you have to push yourself and become almost robitic to get started dont deviate from the exersise and stick to a food plan that works for you. If you can incorperate resitance training that will really help the weight loss. And stay off the SCALE. Give yourself a month and you will start to feel better and you will continue to do it. Please give yourself time to walk make it part of your day no matter what the day holds for you, you need to get up to 40 minutes a day and remember speed does not matter. Like I always said a bad walk is better than no walk anyday of the week! Stay positve you can do it and deep down inside you know you can!! I currently use Byetta 5mcg/2 daily and Glumetza 500mgs/2 daily. When I started my a1c was over 12 and now I am mid 5's. Good luck you can do it too. 

LanieG
Forum Moderator


Date Joined Nov 2006
Total Posts : 5408
   Posted 9/25/2007 7:05 PM (GMT -7)   
That's a great A1c, Lou.  Congratulations!  Exactly as you now know, carbohydrates will drive our blood sugar up.  I'm glad your eating plan is working well for you.  Check out some of the recipes in Dr. Bernstein's The Diabetes Diet book.  Believe me, the food is anything but boring.  Also, check back through the past topics here in the Diabetes Forum because we've talked about food and recipes a lot!  Take care.
Lanie
forum moderator - diabetes
 
"pre-diabetic" controlled so far by diet and exercise
following low/no carb diet, no meds


JEM47
New Member


Date Joined Oct 2006
Total Posts : 1
   Posted 9/26/2007 6:06 AM (GMT -7)   
Jeannie! The web site you posted takes you to a **** site. I think you mean traineo.com.

LanieG
Forum Moderator


Date Joined Nov 2006
Total Posts : 5408
   Posted 9/26/2007 6:45 AM (GMT -7)   
OMG, Jem, what a difference some letters make!  You're right.  Jeannie meant www.traineo.com.  argh.  Thanks for catching that.  I'm sure Jeannie is laughing.  tongue

Lanie
forum moderator - diabetes
 
"pre-diabetic" controlled so far by diet and exercise
following low/no carb diet, no meds


Jeannie143
Veteran Member


Date Joined Apr 2004
Total Posts : 6056
   Posted 9/26/2007 8:08 AM (GMT -7)   
Jeannie is red faced with embarrassment! Especially after I just edited your edits on the spam posts, Lanie! They were all taking peeps to x-rated sites as well. Amazing how the most innocent mistakes can all lead to adult sites!

(sigh!) The internet can be a scarey place!
~ Jeannie, Forum Moderator/Diabetes & Fibromyalgia
~Please remember that 50% of all doctors graduated in the bottom half of their class! Yours may be one of them...
==================
"People are like stained glass windows: They sparkle and shine when the sun's out, but when the darkness sets in, their true beauty is revealed only if there is light within."
- Elizabeth Kubler-Ross


LanieG
Forum Moderator


Date Joined Nov 2006
Total Posts : 5408
   Posted 9/26/2007 9:59 AM (GMT -7)   
argh.  Is nothing safe anymore?  Thanks, Jeannie. 
sad
Lanie
forum moderator - diabetes
 
"pre-diabetic" controlled so far by diet and exercise
following low/no carb diet, no meds


Jeannie143
Veteran Member


Date Joined Apr 2004
Total Posts : 6056
   Posted 9/28/2007 7:53 AM (GMT -7)   
Granny,
I answered this in the Blood sugars up and down post that Lanie made just for you. I'm sorry about your friend. I wish I could do something to help you feel better. I'll remember both of your families in my prayers.
~ Jeannie, Forum Moderator/Diabetes & Fibromyalgia
~Please remember that 50% of all doctors graduated in the bottom half of their class! Yours may be one of them...
==================
"People are like stained glass windows: They sparkle and shine when the sun's out, but when the darkness sets in, their true beauty is revealed only if there is light within."
- Elizabeth Kubler-Ross

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