Live a Physically Active Life

You are never too young or too old to exercise. Most children get plenty of exercise because of their constant movement and energy. They run, skip, jump everywhere they go, to them, exercise is part of daily life.
Exercise has benefits at all ages.
Don't worry if you feel like you haven't been part of organized exercising or if you stopped exercising for some reason. Being physically active can help you continue to do the things you enjoy and stay independent as you age. In addition, the right kind of regular exercise can reduce your chance of heart disease, diabetes, and falls.
An effective exercise program needs to be fun and keep you motivated. Think back to when you were a child. what type of things made you happy? Roller skating? Riding a bike? Running around with your friends? Swimming?

Choose something that you enjoyed and try it again.  It helps to have a goal. Your goal might be:
Keep up with your kids/grand kids
Lose weight
Manage a health condition
Reduce stress
Improve your stamina
Your exercise program can also be a way for you to socialize. Taking exercise classes or exercising with a friend are both good ways to be social! There is probably a friend that would love a walking buddy, she/he just needs a little friendly nudge to get started.
You may have a hard time starting an exercise routine. Once you do start, though, you will begin to notice the benefits, including improved sleep and self-esteem. Studies have shown that those who exercise regularly sleep better.
Exercise and physical activity have so many benefits for your body. Exercise can make it easier to do the things you want to do, it can help with your balance and walking, help with feelings of depression or anxiety and improve your mood.
It also helps to maintain your thinking skills (cognitive function) as you get older and prevents or treats diseases such as diabetes, heart disease, high blood pressure, breast and colon cancer, and osteoporosis.
Exercises can be grouped into four main categories, although many exercises fit into more than one category:
1. Aerobic exercise: This type of exercise increases your breathing and heart rate. These exercises help your heart, lungs, and blood vessels. They may prevent or delay many diseases, such as diabetes, colon and breast cancers, and heart disease.
Aerobic sports activities include brisk walking, jogging, swimming, biking, climbing, tennis, and basketball. Aerobic activities you can do every day include dancing, yard work, pushing your grandchild on a swing, and vacuuming.

2. Muscle strengthening: Improving your muscle strength can help you climb stairs, carry groceries, and stay independent.
You can build muscle strength by:
Lifting weights or using a resistance band, performing everyday activities, such as carrying a full laundry basket from the basement, carrying your smaller grandchildren, or lifting things in the garden.
3. Balancing exercises: Balance exercises help prevent falls, which is a concern for older adults. Many exercises that strengthen the muscles in the legs, hips, and lower back will improve your balance. It is often best to learn balance exercises from a physical therapist before starting on your own.
Balance exercises may include:
Standing on one foot
Walking heel-to-toe
Tai chi
Standing on tiptoe to reach something on the top shelf
Walking up and down the stairs
4. Stretching exercises: stretching can help your body stay flexible. To stay limber:
Learn shoulder, upper arm, and calf stretches
Take yoga classes
Do everyday activities, such as making your bed or bending over to tie your shoes.
Everyday exercise is important to continue living a healthy and happy lifestyle.

Diabetes and You

Diabetes  is a disease in which the body does not produce enough or properly use insulin(a hormone that converts sugars, starches and other foods into energy).

There are 4 types of diabetes:

• Type I: the body does not produce insulin. 5-10% of Americans with Diabetes are type I. Most common in children and young adults.
  • Treatment: insulin.
• Type II: the body does not produce enough insulin or the cells ignore the insulin.
  • Treatment: diet, exercise and medication 
• Gestational Diabetes: 4% of all pregnant women have high blood glucose levels during pregnancy. One possible cause is pregnancy hormones block the action of the mother's insulin in her body. Left untreated, gestational diabetes can hurt the baby.
• Pre-Diabetes: glucose levels are higher than normal but not yet high enough to be considered diabetes. Damage to the body can already be occurring. Patients can take caution to mange this before it is too late.
  • Treatment: diet and exercise

Causes

There is a link between obesity and lack of exercise with developing Type II diabetes. Environmental factors (cold weather, viruses, diet) and genetics are also thought to contribute.

Symptoms

The early signs of diabetes are often missed because they are mild or attributed to other factors. If identified early, diabetes treatment can be started and the chance of developing complications can be decreased

Contact your doctor if you have more than one of the following symptoms:

• Frequent urination
• Excessive thirst
• Extreme hunger
• Unusual weight loss
• Increased fatigue
• Irritability
• Blurry vision

Current Treatment

• Diet:
  a well-balanced diet that is high in fiber, low in saturated fat, and low in concentrated sweets with a consistent number of calories will help control blood sugar (decrease calories if obesity is an issue).
• Exercise: 
  Regular exercise can help reduce the risk of developing diabetes. It can also reduce the risk of developing complications of diabetes (such as heart disease, stroke, kidney failure, blindness, skin disorders, neuropathy/nerve damage, gastroparesis, depression, foot problems and leg ulcers). Consult your health care provider before beginning an exercise program.
• Alcohol Use:
  Limit the amount of alcohol consumed. Excessive alcohol consumption is a known risk-factor for developing diabetes. Alcohol raises the glucose level in the blood.
• Smoking: 
  STOP! Smoking significantly increases the risk of developing complications of diabetes.
• Monitor blood glucose levels:
  self-check blood glucose levels frequently (at least before meals and at bedtime). A log of these levels allows your health care provider to determine if the current treatment is effective or if changes need to be made.
• Medication:
  your healthcare provider will determine the proper medication for you.

Keep it simple. Say you want to improve your physical fitness. The first week, add 10 minutes of activity a day. The next week, add 15 minutes to the weekend days. And track it. Walking during a lunch break is an easy fix to this simple formula. Add 10 minutes of stretching to your morning or after your regular workout. Squeeze in a 30-minute bicycle ride with your family this weekend. Easy.

Trying to lose weight? Take one thing at a time. A great first step is tracking your food intake – just the exercise of having to log each and every morsel and drink item will give you pause and cause you to pay attention to the excess calories you are taking in. If that is too much trouble, and you like social support – join the TOPS (Take Off Pounds Sensibly) group at your church or Weight Watchers at work.  Select one outlet and stick with it. Simple.

How Can Physical Therapy Help

Physical Therapy can help a patient with diabetes establish an exercise program to help lose weight, decrease blood pressure and regulate blood glucose levels. They can also provide education on the complications of diabetes and how to manage them (such as proper foot care). If a patient with diabetes develops an open sore, physical therapists are specially trained to help care for the wound. If complications develop and a patient with diabetes requires an amputation, a physical therapist can help with the recovery and return to function.

The good news is that the social norms are shifting. You won't have room for excuses. Healthcare reform is creating new health promoting policies and funding for safe and inviting spaces so you and your family have access to healthy foods and environments that support physical activity – for instance, more access to fresh produce, required nutrition information at restaurants, safe sidewalks, bike paths, and parks.

If you are looking for tools to help you set your goal, keep it simple and get back into the things you enjoy like golfing, swimming, tennis or dancing. Just start slow and watch your health improve.