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February 2006
Overcome Exercise ObstaclesSomething keeping you from exercising? Here are some solutions. You may already know regular
physical activity helps keep your blood sugar under control, but how? “Insulin
controls blood sugar by helping to move sugar from your bloodstream and into
your muscle cells, where it’s used for energy.” says endocrinologist Matthew
Corcoran, M.D. of Lehigh Valley Hospital and Health Network. “And exercise
allows your body to use its own insulin better, which lowers blood sugar.” This
effect only lasts about 48 to 72 hours, which is why you should exercise at
least every two to three days, he says. "Physical activity also helps you shed pounds, lower blood pressure and cholesterol, decrease your heart disease risk and improve your mood," Corcoran says. Yet, despite these health benefits, roadblocks may still prevent you from getting off that couch. Here’s how you can overcome the obstacles: OBSTACLE: I don’t have time to exercise. SOLUTIONS: Write “exercise” in your daily calendar—in ink. “We schedule everything else we do, why not exercise?” says registered dietitian Shelley DePinto of Lehigh Valley Hospital and Health Network’s Helwig Health and Diabetes Center. Break physical activity into shorter segments. “Although you need to be active for 45 to 60 minutes most days of the week, you don’t have to do it all at once,” Corcoran says. “Find 15 or 20 minutes in the morning, afternoon and evening.” Incorporate more walking into your everyday routine. “Take a 10-minute walk around the block when you get the morning paper, or walk around the house while you talk on the phone,” Corcoran says. OBSTACLE: I’m not motivated to exercise. SOLUTIONS: Find a partner. “Schedule a specific time to exercise together every day,” Corcoran says. “You’ll be more likely to get moving if you make an appointment with someone else.” Determine what kind of exerciser you are, DePinto says. “Do you like to exercise in the morning or evening? Alone or in a group? Indoors or outdoors? You will be more likely to maintain an exercise program if it fits your preferences.” Fight boredom. "Tedium can also contribute to lack of motivation," Corcoran says. “Try different activities - walking, biking, swimming or working out to an exercise tape. You don’t have to do the same thing every day,” he says. Get a dog. Fido will always remember to tell you when it’s time for your walk! OBSTACLE: I have physical limitations that prevent me from exercising. SOLUTION: Talk to your doctor. “Almost everyone can do some form of exercise,” DePinto says. “There are aquatic exercise classes for people with multiple sclerosis and wheelchair exercise videos for those who are wheelchair bound. Ask your doctor which types of exercises might be appropriate for you.” See related article for a list of exercises for people with physical limitations. OBSTACLE: It costs too much to join a gym or hire a personal trainer. SOLUTION: Use low-cost exercise 'equipment'. Exercise doesn’t have to be complicated or require spending a lot of money, DePinto says. “You can lift hands weights and soup cans, and receive instruction through videos. We’re also lucky to live around great parks, walking and biking trails, and large shopping malls where you can walk. Invest your money in walking shoes," she says. “They should fit comfortably, without rubbing.” OBSTACLE: I don’t think I can walk for an hour almost every day. SOLUTION: Set short-term goals. “Make them specific and attainable,” Corcoran says. “If your long-term goal is to ‘exercise most days of the week for 60 minutes,’ you don’t have to do that right now. Your short-term goal could be to ‘walk 20 minutes - four days a week - for the next two months.’” When you reach your first short-term goal, set another one.” OBSTACLE: The last time I exercised, I became hypoglycemic. SOLUTIONS: Talk to your doctor. “If you have diabetes, you should talk to your doctor before starting an exercise program,” Corcoran says. “He or she can help you determine exercises safe for you.” If you manage your diabetes through nutrition and exercise, without medication, you can usually exercise without special considerations. “But if you’re on insulin or medication that helps you make more insulin, you may be susceptible to low blood sugar during exercise.” In these cases, monitor your blood sugar before, during and after exercise, and plan your physical activity when insulin levels aren’t peaking,” Corcoran says. “Consider eating or drinking 15 to 20 grams of carbohydrates if your blood sugar is less than 100 before you exercise, and every 30 minutes during the activity.” "Find a pattern to see how your body typically responds to exercise," he says. “This information will allow your health-care team to help you exercise safely.” OBSTACLE: I’m too tired to exercise. SOLUTION: Do it anyway—and prepare for a surprise. “Exercise actually boosts your energy,” Corcoran says. “You’re only making yourself more tired by not exercising. It’s a vicious cycle.” More good news: Exercise will also help boost your mood! This page last updated 2/12/08 04:08 PM
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