Joyful moments arise often in my profession but I really get excited when clients see the connection between exercise and health. What I mean about the connection is that folks realize that exercise can have a profound impact on wellness which is not the same as just looking good or losing weight. It happens when individuals with osteoporosis increase bone mass or those with arthritis reduce the joint pain or those who have heart disease gain endurance and energy. Recently, Betty Penn has become a believer in managing her diabetes with exercise. Betty arrives cheerfully three days a week for a combination of cardiovascular training and strength exercises. Not only did her blood sugar levels improve but she has improved mobility and has a higher energy level.

As Dr. Steve has written in the past three months’ columns, diabetes is a progressive disease that impairs the body systems: heart, vision, nerves, kidneys, brain and stomach. If it is not managed well, the physical symptoms can be overwhelming. The good news is that you can manage it and manage it well.
Regular strength training and cardiovascular exercise improves so many aspects of this disease. It improves your body’s use of insulin, it helps to decrease weight and reduces body fat, increases bone density and strength, lowers blood pressure, increases blood circulation, reduces risk for heart disease, reduces stress and increases energy level.

I often recommend walking as a form of exercise because it is inexpensive and the scenery is beautiful in Nelson County. The hot and humid weather can deter anyone from exercising outside so try walking for thirty continuously ( this means no stopping to shop) minutes at a Mall or department store. If you can handle the outdoor temperatures, walk in the parking lots of the local schools, the Rockfish Valley trail or RVCC parking lot for a safe and level ground. It is important to time yourself with a watch as you walk and to record your progress on a calendar. What you will notice is that after a few weeks, you will be walking a longer distance in thirty minutes; this is a good sign of conditioning.  Another reason to record your days of exercise is to note and mark your progress. This is positive feedback. Notice how you feel and write that down.

If you are not able to walk, there is device called the “Pedaller” which is available in many catalogs. The price varies from $39.95 to $89.95. It is a set of pedals on a stand which you place on the floor in front of your chair and pedal like a bicycle. You can pedal forward or backwards and there is a knob to adjust the tension. It is light enough that it can also be placed on a table and you can “pedal” with your arms while sitting in a chair. This device is wonderful for those who are having a hard time walking. The higher priced models are not any better than the lower priced models so it is an affordable way to start exercising in your home.

Strength training is also important and for beginners, I recommend starting with a can of soup to use as weights. As your strength increases, then purchase heavier weights but keep it simple and try to lift the weights at least three times a week to build strength. Increased muscle mass means there will be less fat mass which is better for your diabetes. As always, consult a professional for proper lifting techniques and for proper shoe wear which will be next month’s topic.