It's Been a While!

I know, it's been quite some time since my last post. I won't bore you with why I fell behind, but please know that I am making a conscious effort to be more active in posting. Starting today. :)

6 Exercising Tips

Okay, so these tips were meant for diabetics. But you know, when you are overweight, and you haven't exercised in a long time, it's always better to start off with something a bit easier, rather than jumping in head over feet and biting off more than you can chew. So, here are 6 Tips for Exercising, as published by WebMD. Remember, the more we get out and do little things, the more we'll have the energy and the desire to do more. :)

Tip 1. Go for Low-Impact Exercise
Knowing you're doing something safe -- especially if you have painful neuropathy or loss of sensation removes one barrier to exercise: fear. Change to something that would be low-impact or even non-weight-bearing, says Trence, such as aerobic classes where you're sitting in a chair or using an exercise ball. Other options:

• Swimming. Water supports your muscles, bones, and joints as you swim, especially helpful if you're overweight or have diabetic nerve pain in your feet. A longtime favorite of exercise experts over the years, swimming avoids the pounding on your feet, knees, and hips from a high-impact sport like jogging.
• Yoga. "I think yoga is underutilized in people with diabetes," says Trence. "It's a wonderful exercise, particularly for people who need to be more controlled in their movements and not be pounding the pavement."
• Cycling. Biking is safely low-impact - as long as you stay safely aboard - and you can ride outside for a change of scenery, or ride with a friend on stationary bikes in a health club.

Tip 2. Shoot for 30 Minutes, 5 Days a Week.
The American Diabetes Association (ADA) advises being active for 30 minutes a day, five days a week. The good news? Vigorous yard work like raking leaves and housework like vacuuming count as "activity."

• Start with a short warm up period to help prepare your muscles, heart and lungs. Gentle stretches for five to 20 minutes help reduce injury.
• Build slowly over time, so you keep feeling successful and having fun.
• Don't worry if, some days, you can't do a full 30 minutes all at once. You can meet your daily goal of 30 minutes with 10 minutes of yard work in the morning, 10 minutes of vacuuming after lunch, and a brisk 10-minute walk after dinner.
• Start with simple things, says Trence, like parking farther from the door or using the stairs when you can.

Tip 3. You Don't Have to Sweat.
All exercise isn't alike. Aerobic exercise raises your heart rate, helps you lose weight, and does make you sweat. But all your exercise doesn't have to be so hard that you need to sweat to reap the benefits. Try strength training, like lifting weights, and working on your flexibility by stretching or taking a yoga class.

• Mix it up. Try a combo of activities that build your aerobic fitness, strength, and flexibility. You'll get more benefits - and be less prone to injury and boredom.
• Modification is the key. If you can't do a regular push-up, for instance, you can do a few push-ups against a wall, so it's a lot less work for your arms and shoulders. Go for a sense of success: if you feel successful, you're more likely to stay with it.
• You don't have to spend money for club dues. With so many exercise videos and DVDs out now, says Trence, people can exercise at home and try new things.

Tip 4. Make It Fun.
Choose activities you enjoy - or at least enjoy some aspects of. Otherwise, it's a cinch you'll back out when your commitment flags. So don't join the dance workout at the Y just because your wife loves it - though if you're a music lover, a dance class could be just your style. Bowling might be right up your alley. But if you've never had any hand-eye coordination or "ball sense," then taking up tennis or volleyball may not be your thing.

• Think back to high school or college: what did you love to do back then? Were you a great softball player, golfer - or love to shoot hoops? Look for a club, gym, or community center where you can join a pick-up league.
• Find people at your fitness level, so you won't feel overly frustrated.
• Fun is unique to each person. For you, something may be fun because it's new. For others, pleasure is something familiar and comfortable. Know thyself, and trust thyself.

Tip 5. Make It Social.
Behavioral medicine experts all agree: social support helps keep you going when the going gets tough. And what's tougher than trying to make lifestyle changes?

• Make regular weekly dates with a friend, neighbor, or family member to walk or exercise with you. You may be more likely to stay committed since you won't want to let the other person down.
• Consider joining a local walking or hiking club, so you get outside, get some fresh air, and meet new people. You may find it's easier to exercise when you let others do the planning.
• Check out groups like a softball team, volleyball team, or cycling club. Your local Y might have a swim team for adults. Or a local school may need a volunteer coach.

Tip 6. Try Something New
In the wake of the fitness boom, you have more choices than ever for new forms of exercise. Avoid boredom or feeling like exercise is a chore by trying something new.

• Try a water aerobics class or other swim class at your local pool.
• Take a class in a new sport or activity, like golf, badminton, kayaking, or ballroom dancing.
• Try yoga, tai chi, and other exercise that enhances your mind/body connection, encourages relaxation, and brings on a sense of well-being.

The bottom line? The more fun you have with it, the more likely you'll create a healthy, active lifestyle that invigorates you and helps you manage diabetes for a lifetime.