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New Year - New You?
Written by: Sarah Matunis, R.Ph., Rite Aid Pharmacist and Corporate Clinical Coordinator
With the start of the New Year, resolutions often focus on getting in shape. If you have the uncomfortable memory of giving into dining temptations that weren’t in your meal plan or if the new clothes you got over the holidays are feeling a little snug, take a few moments to read on…
To lose weight you need to follow the basics of weight loss - find ways to decrease the number of calories you eat and increase physical activity. To put it simply - eat less and exercise more. A moderate decrease of 500-1,000 calories a day will result in a slow, but progressive weight loss of about 1-2 pounds a week.
As a general rule, weight loss diets should provide 1,000-1,200 calories a day for women and 1,200-1,600 calories a day for men. Weight loss is recommended for people who are overweight or obese. Learn more...
Why exercise?
Increasing physical activity has many benefits:
- Lose weight and keep it off
- Have more energy & sleep better (avoid exercise right before bedtime)
- Relieve stress
- Increase flexibility while building stronger bones and muscles
- Lower blood pressure
- Improve blood glucose levels
- Improve cholesterol levels
- Lower your risk of heart disease
There are several key areas that the American Diabetes Association recommends that you address when starting a physical activity program:
- Before starting any physical activity program, you should undergo a thorough medical exam to evaluate any complications that could be worsened by an exercise program.
- When appropriate, complete 30 minutes of daily physical activity most days of the week.
- Standard physical activity recommendations whether or not you have diabetes include:
- Warm Up: 5-10 minutes of aerobic activity (walking, cycling, etc.)
- Muscle Stretching: 5-10 minutes (optimally all muscle groups, but primarily muscles for physical activity)
- Physical Activity Session
- Cool down: 5-10 minutes to bring heart rate down to pre-activity level
- Weight training programs should be moderate and use light weights and high repetitions. This is most appropriate for nearly all patients with diabetes. High resistance exercise with weights may be acceptable for young patients with diabetes, but should be avoided in older individuals and in patients with long standing diabetes.
- Be sure to wear a diabetes identification bracelet or shoe tag.
- Stay hydrated! Hydration is essential to avoid negative glucose or cardiovascular effects.
- It’s recommended that you drink 17 ounces of fluid 2 hours before physical activity. During exercise you should drink enough fluids to replace what you lost through sweat.
Just 30 minutes of physical activity daily, can help you meet blood glucose goals by enhancing insulin sensitivity and lowering blood glucose levels. Be sure to check your levels before and after exercise to learn how your blood glucose levels respond to exercise. Keep the following in mind:
- If your glucose level is above 300: Use caution! Physical activity can increase your glucose level. If you have type 1 diabetes and your fasting glucose level is above 250 and you have urine ketones: avoid physical activity.
- Low blood glucose levels can occur during exercise or long after you’ve finished. Learn how to avoid these lows. They are most likely to occur if you:
- Take insulin or oral medication
- Skip a meal
- Exercise strenuously or for a long time
- Keep a carbohydrate snack handy so you’re prepared to treat low glucose levels if they occur.
- If you feel hungry, nervous or shaky during your physical activity – Check your blood glucose levels. If it is 70 or below take 2-5 glucose tablets or drink ½ cup fruit juice or regular soda, to raise your levels. Check your levels again after 15 minutes. If it is still below 70, continue eating or drinking, repeating this process until your blood glucose is at least 70.
- If low blood glucose levels interfere with your physical activity plan, eating a snack or adjusting your medications may be needed. Talk to your diabetes management team about what is most appropriate for you.
Base your physical activity on your ability and gradually increase the duration and frequency to 30-45 minutes of moderate aerobic activity when possible, 3-5 days per week. You may need to increase your activity level to at least one hour per day of moderate (i.e. walking) or 30 minutes of vigorous (i.e. jogging) activity to successfully achieve long-term weight loss.
The best way to stick to your resolution is to make a plan to reach your goals. Talk to your diabetes management team about the best plan for you. Your Rite Aid Pharmacist is available to help you.
