Preventing Diabetes through Exercise

• By: Katelyn Cianelli

Objectives

• Define Diabetes • Signs and Symptoms

• How does Exercise help prevent diabetes?• Other ways to Prevent Diabetes• What do I do if I have Diabetes?

What is Diabetes

• In the U.S 25.8 Million people (children and adults) are affected by Diabetes

• Chronic Disease where the blood sugar is elevated in the body. The body then cannot use insulin properly to control the blood sugar. – The body begins to starve for energy causing

health problems like kidney disease, heart disease, eyes, and nerve problems.

Types of Diabetes • Type I– Normally occurs in children– Hereditary– The body does not produce insulin causing

insulin injections to be necessary.

Types of Diabetes • Type 2– Most common type– Mostly diagnosed in adults– The body doesn’t respond properly to insulin– Causes: obesity, poor nutritional habits, lack of a balanced lifestyle

Types of Diabetes • Gestational Diabetes– Occurs in Pregnancy– High Blood Sugar Levels– Higher risk of Type 2 after pregnancy

Types of Diabetes • Pre-Diabetes– 79 million people – Blood Sugar levels are borderline for Type

1 or Type 2– Causes- nutritional habits and

inadequate exercise

Symptoms of Diabetes• Blurry vision• Fatigue• Nausa/vomiting• Weight loss• Hunger• Sores that do not heal• Frequent urination• High blood glucose levels• Excessive thirst

Factors that cause Diabetes

• Genetics/ Family Hx• Poor Diet• Inadequate Exercise• Overweight• High Blood Pressure• High Cholesterol• Ethnicity

The affects of Diabetes

• Heart• Eyes• Nervous system• Skin• Kidneys• Cholesterol

What can we do nutritionally?

• Watch Carbohydrate Intake• Learn how to read food labels• Balance your diet

Carbohydrates • Definition-The main source of energy in the body

consisting of sugars and starches. • Carbohydrates are not “bad”• Some common names are sucrose, lactose,

maltose, glucose, galactose, and more• Encouraged to limit high sugar

containing foods

Carbohydrates Continued

– Things that affect blood sugars:• Amount of carbohydrates• Food form• Other foods in the meal that slow digestion• Type of sugar or starch• Cooking and food processing

Carbohydrates Continued

• Fiber- Type of carbohydrate that is not digested by the body. However, the body gains great benefits from fiber. – 20-35 grams/day– Sources of fiber-

whole grain cereals, fruits, vegetables, beans and peas

How To Calculate Calorie Needs• Lose Weight 20-25 g/kg of body

weight• Maintain Weight 25-30 g/kg of body

weight• Gain weight 30-35 g/kg of body

weight• If you weight 130/2.2 * 20= 1,181

130/2.2 * 25=1,477• Range is 1,181-1,477

Daily Requirements

• Protein 15-20%• Fat 20-35%• Carbohydrates 45-65%• 1400 calories recommended• 1400*.45/4=158 or

1400*.65/4=227.5• 1400*.20/9=31 or 1400*.35/9=54• 1400*.15/4=52.5 or 1400*.20/4=70

Did you know?

What can you eat? • 3-5 Carbohydrate servings per meal• 1-2 Carbohydrate servings per snack• At least 6 servings of fruits and non-starchy vegetables per day• Limit Starchy vegetables• Limit Starches-choose more whole grain products• 2 servings of milk or milk products• 4-6 ounces of meat or other protein foods• Eat Healthy Fats-olive oil, nuts, avocados • 2-3 servings of fish per week• Limit sodium to <2300mg per day• Limit trans fat to <1%• Limit Saturated Fat

What Can you eat?

• 1 serving=about 15 grams of Carbohydrates– 1 Slice of bread (1 ounce)– 4 to 6 small crackers– ¾ ounce pretzels, potato chips, or tortilla chips– 1 small fresh fruit (3/4 to 1 cup)– 17 small grapes– 1 cup of fat free or reduced fat milk– 2 small cookies– ½ cup of ice cream or frozen yogurt

How can Exercise Help to Prevent Diabetes?

• Weight Loss • Makes Insulin usage more

effective • Lowers blood glucose levels

Other Benefits of Exercise• Regulates Blood Pressure• Lowers Stress• Helps with Depression• Helps prevent cardiovascular disease• Helps prevent cancer• Improve chances for living longer• Helps to prevent osteoporosis• Reduces risk of falling• Improves heart-lung and muscle fitness• Improves Sleep

Why don’t Americans get enough Exercise?

What types of Exercise should I perform?• American College of Sports Medicine Recommends

– 150 minutes of moderate activity per week

or

– 75 minutes of vigorous activity per week• Diabetes Patients directly benefit from Strength

Training

Do I need to join a gym?

• No, working out can be done anywhere • No, fancy equipment is needed to exercise

• Supportive Environment• Mental Motivation• Wide variety of diverse exercise activities• Group Exercise Classes• Exercise is still possible when weather is

bad• Fees help you stay committed• Professionals are always on hand to

answer questions

Benefits of Joining a Gym

Fun Free Workout App….

• http://www.mapmyrun.com/my_home/

What to do if you are currently inactive?

• Start slow– Remember this is not a race

• Listen to your body– If your body only allows you to workout for 10 minutes

listen and stop. 10 minutes is better than 0 minutes.

• Do not watch Youtube or Pintrest– These workouts on these websites are good, but not

all of them are presented by certified Personal Trainers or those with Exercise Science Degrees. You should air on the side of caution. If the workout looks unsafe majority of the time it is unsafe.

Common Cardiovascular Exercises

• Walking• Running• Cycling• Elliptical• Steppers• Stair Climbers or

Climbing Stairs• Skiing

• Swimming• Aerobic Dance• Interval Training• Cardio Kickboxing• Rowing• Team Sports• Aqua Aerobics

Common Strength Training Exercises

• Powercut Classes or other weight training classes

• TRX Exercises• Free Weights• Specialized

Machines• Body Weight

Exercises

Common Flexibility Training Exercises

• Yoga• Stretching• Pilates

Change Your Thoughts about Exercising • Make a choice to get

serious about your health• Make health your main

concern• You have control over your

weight• Habits can be replaced or

changed.• Think Positively

• Tell yourself you are worth the effort

• You can increase your energy and well-being with exercise

• Exercise needs to be balanced.

How to Stay Motivated with Exercise• Seat realistic and

achievable goals• Schedule activity into

your calendar• Have a support

system• Log your progress• Consider a trainer• Use music • Use a pedometer or a

fitness App

• Change up your workouts (variety)

• Join a gym or club• Check progress

regularly• Make it work for you

Other Ways To Prevent Diabetes

• Lower Stress and create balance in your life

What to do if you have diabetes?

• Consult with your doctor–Most will put you on medicine

• Change your diet to be more balanced• Add Exercise and Strength Training • Join a Support Group• Talk to a Register Dietitian–Try to find a Diabetes Educator