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Diabetes And Fitness,,, Can I? Yes, You Can…. And YOU Should

It’s a fact! Americans are becoming more and more overweight and the health industry is playing catchup in trying to administer to this seemingly pandemic situation. Based on a report from the CDC back in August of this year.

Currently, 9 percent of Americans are diagnosed with some form of diabetes. That number is expected to rise to 33 percent by the year 2050. With Type 2, the most common form of the disease, either the pancreas doesn’t produce enough insulin or the body is resistant to properly using insulin to turn food into energy.

More than 1.2 million American adults and “Children” suffer from Type #1 diabetes. This is an alarming number when you realize that Type 1 or insulin-dependent diabetes, is the more severe form. It’s sometimes called “juvenile” diabetes, because type 1 diabetes usually develops in children and teenagers, though it can develop at any age. Those with Type 1 diabetes usually need to take insulin every day based on a measured amount to help balance the glucose levels in the body. But it is not always easy to determine just how much insulin you need to take.

There are roughly about 26 million people in the United States with Type 2 diabetes. With another 86 million diagnosed as having “Pre-Diabetes” These people’s blood sugar is measurably high, but not high enough to be classified as having Type 2 diabetes, not yet but they are on their way.

So just what can you do if your one of those who has type 1 or 2, or pre-diabetes? Doctors, specialists, and nutritionist all agree that changing up your diet to a more healthy balance of good fats, carbs, and proteins can help you to cope with your condition. But they all agree that a lifestyle change of adding exercise to your daily routines can help not only lower your AC1 counts but in some cases, if the persons really work at it, can not only bring their levels under control, they can possibly get their levels back to a normal state.

So what types of exercise is needed to help you put up a fight against your diabetes?
Two types of physical activity are most important for managing diabetes: Aerobic exercise and Strength training.

Below are some examples of aerobic activities:
Brisk walking (outside or inside on a treadmill)
Bicycling/Stationary cycling indoors
Dancing
Low-impact aerobics
Swimming or water aerobics
Playing tennis
Stair climbing
Jogging/Running
Hiking
Rowing
Ice-skating or roller-skating
Cross-country skiing

As you can see, the above-recommended exercises can be done by anyone, anywhere you live. Just choose a combination of one or two and really work at getting physical with it. Now any health coach or trainer will tell you that you need to set goals for yourself. These goals need to be realistic right at the beginning or you’re going to set yourself up for failure.

Now in setting about getting yourself fit so you can help get your body in the shape, it was meant to be from a young age, you need to be able to track your progress. This can be done in many ways but with all the technology available now, the advantages of having a fitness tracker with you at all times for most people is the way to go. This way, you can track your daily activities and see where you’re lacking and when you are exercising, it can tell you how well you’re doing, or if you’re Not doing enough.

Your health and working to get or keep your diabetes in check is nothing to take lightly! That is why you need to monitor your blood sugar levels (depending on how high your A1C is), your blood pressure and even your heart rate. So you need to have accurate information on just how you are doing each day. Anyone who needs to keep focused on how they are doing blood pressure wise can get a good accurate reading by using the Omron BP652N Automatic Wrist Blood Pressure Monitor  Remember, one in 3 adults in America suffer from high blood pressure and the Omron 652N can give you a proper reading, RIGHT FROM YOUR WRIST! To give you an accurate picture of your hearts health.

Now in order to keep both you’re heart and your body performing the way you need it to you need to keep track of your progress. A good activity watch can provide you with this information at a glance. One that we like specifically is the Garmin Forerunner 735XT GPS . This type of activity tracker can act as your “Wellness Coach” from the start of your new lifestyle initiative from its beginning and through its duration. In fact, it will assist you from workout till workday. This just might be the only tracker you will ever need to keep you on track for the rest of your life. It can track everything from the steps you take each day, to the calories your burning and that information along with much more can be transferred to an online community called ‘Garmin Connect” This is a built-in app that analyses the synced data and gives you insights on how to perform better in your physical activities than yesterday. If you’re not meeting your step goals, Garmin Connect will motivate you to break those milestones. The worst thing that can happen in any exercise program is to become complacent in your routines. The reason being, your body will adapt to the pace, and course you take and you will find yourself not exerting yourself as much, thus not getting the benefits of a more vigorous exercise program. Even though you’re putting the time and effort into it.

Consult with your Physician!!!
We really cannot stress this enough! People with diabetes often have underlying symptoms that go hand in hand with your blood sugar being out of whack. Checking with your doctor before you begin any exercise that’s beyond your normal, daily activities is especially crucial for people who have heart or kidney disease, along with diabetes. When working out, don’t overexert yourself. You should be able to carry on a conversation without being short of breath. A heart rate monitor, while it estimates your lactate threshold, recovery advisor, and VO2 max estimate. So you see, it monitors you every step of the way to better health and can help you keep track of your level of exertion. Remember that is why we recommended the Garmin Forerunner 735XT GPS !

Neuropathy: Pain, tingling or numbness in your extremities (hands, feet, fingers). Diabetes can reduce the amount of oxygen carried to blood vessels, which may cause nerve signals to slow, to halt, or to fire at the wrong times. More than half of the people who have diabetes have some form of this abnormal nerve behavior, or neuropathy, which can cause symptoms such as numbness in the extremities, shooting pains, and dizziness. In addition to peripheral neuropathy, which affects hands and feet, people with diabetes may also experience autonomic neuropathy, which affects the nerves to the heart and other organs.

After your exercise, do a visual check of your body parts that experience neuropathy. Use a small mirror to check your extremities, looking between your toes and at the bottoms of your feet. Also, keep lotion handy to make sure your skin doesn’t get dry after exercise. If you experience autonomic neuropathy, avoid exercising in hot locations, closely monitor your heart rate, and rest if you feel light-headed or short of breath. This is nothing to take lightly, failing to be aware of your symptoms caused by your diabetes can sometimes lead to festering wounds that can even lead to gangrene and amputation.

So you see, diabetes is nothing to take lightly, but with being active, exercising regularly and increasing your exercise routines, whether it be increasing your distance or just picking up your pace as you go up and down hills can help you to lose weight, which in the long run will help to get your body’s functions working the way they were meant to. The key is monitoring yourself on a consistent basis. If you follow these steps above, work at it, and keep a log/journal of your daily activities and progress, you can get your A1C levels down to a manageable level.

It’s important to have your regular checks with your doctor who will probably have you going for routine blood tests but if you maintain your exercise plans and eat a nutritious combination of foods you can keep your diabetes and your blood pressure in check while getting in the best shape of your life.

Hope this information helps you to help yourself.
We are here for you if you need any additional advice or support. The crew here at HeartRateMonitorsUSA.com are always here for YOU!!

Read more

It’s a fact! Americans are becoming more and more overweight and the health industry is playing catchup in trying to administer to this seemingly pandemic situation. Based on a report from the CDC back in August of this year.

Currently, 9 percent of Americans are diagnosed with some form of diabetes. That number is expected to rise to 33 percent by the year 2050. With Type 2, the most common form of the disease, either the pancreas doesn’t produce enough insulin or the body is resistant to properly using insulin to turn food into energy.

More than 1.2 million American adults and “Children” suffer from Type #1 diabetes. This is an alarming number when you realize that Type 1 or insulin-dependent diabetes, is the more severe form. It’s sometimes called “juvenile” diabetes, because type 1 diabetes usually develops in children and teenagers, though it can develop at any age. Those with Type 1 diabetes usually need to take insulin every day based on a measured amount to help balance the glucose levels in the body. But it is not always easy to determine just how much insulin you need to take.

There are roughly about 26 million people in the United States with Type 2 diabetes. With another 86 million diagnosed as having “Pre-Diabetes” These people’s blood sugar is measurably high, but not high enough to be classified as having Type 2 diabetes, not yet but they are on their way.

So just what can you do if your one of those who has type 1 or 2, or pre-diabetes? Doctors, specialists, and nutritionist all agree that changing up your diet to a more healthy balance of good fats, carbs, and proteins can help you to cope with your condition. But they all agree that a lifestyle change of adding exercise to your daily routines can help not only lower your AC1 counts but in some cases, if the persons really work at it, can not only bring their levels under control, they can possibly get their levels back to a normal state.

So what types of exercise is needed to help you put up a fight against your diabetes?
Two types of physical activity are most important for managing diabetes: Aerobic exercise and Strength training.

Below are some examples of aerobic activities:
Brisk walking (outside or inside on a treadmill)
Bicycling/Stationary cycling indoors
Dancing
Low-impact aerobics
Swimming or water aerobics
Playing tennis
Stair climbing
Jogging/Running
Hiking
Rowing
Ice-skating or roller-skating
Cross-country skiing

As you can see, the above-recommended exercises can be done by anyone, anywhere you live. Just choose a combination of one or two and really work at getting physical with it. Now any health coach or trainer will tell you that you need to set goals for yourself. These goals need to be realistic right at the beginning or you’re going to set yourself up for failure.

Now in setting about getting yourself fit so you can help get your body in the shape, it was meant to be from a young age, you need to be able to track your progress. This can be done in many ways but with all the technology available now, the advantages of having a fitness tracker with you at all times for most people is the way to go. This way, you can track your daily activities and see where you’re lacking and when you are exercising, it can tell you how well you’re doing, or if you’re Not doing enough.

Your health and working to get or keep your diabetes in check is nothing to take lightly! That is why you need to monitor your blood sugar levels (depending on how high your A1C is), your blood pressure and even your heart rate. So you need to have accurate information on just how you are doing each day. Anyone who needs to keep focused on how they are doing blood pressure wise can get a good accurate reading by using the Omron BP652N Automatic Wrist Blood Pressure Monitor  Remember, one in 3 adults in America suffer from high blood pressure and the Omron 652N can give you a proper reading, RIGHT FROM YOUR WRIST! To give you an accurate picture of your hearts health.

Now in order to keep both you’re heart and your body performing the way you need it to you need to keep track of your progress. A good activity watch can provide you with this information at a glance. One that we like specifically is the Garmin Forerunner 735XT GPS . This type of activity tracker can act as your “Wellness Coach” from the start of your new lifestyle initiative from its beginning and through its duration. In fact, it will assist you from workout till workday. This just might be the only tracker you will ever need to keep you on track for the rest of your life. It can track everything from the steps you take each day, to the calories your burning and that information along with much more can be transferred to an online community called ‘Garmin Connect” This is a built-in app that analyses the synced data and gives you insights on how to perform better in your physical activities than yesterday. If you’re not meeting your step goals, Garmin Connect will motivate you to break those milestones. The worst thing that can happen in any exercise program is to become complacent in your routines. The reason being, your body will adapt to the pace, and course you take and you will find yourself not exerting yourself as much, thus not getting the benefits of a more vigorous exercise program. Even though you’re putting the time and effort into it.

Consult with your Physician!!!
We really cannot stress this enough! People with diabetes often have underlying symptoms that go hand in hand with your blood sugar being out of whack. Checking with your doctor before you begin any exercise that’s beyond your normal, daily activities is especially crucial for people who have heart or kidney disease, along with diabetes. When working out, don’t overexert yourself. You should be able to carry on a conversation without being short of breath. A heart rate monitor, while it estimates your lactate threshold, recovery advisor, and VO2 max estimate. So you see, it monitors you every step of the way to better health and can help you keep track of your level of exertion. Remember that is why we recommended the Garmin Forerunner 735XT GPS !

Neuropathy: Pain, tingling or numbness in your extremities (hands, feet, fingers). Diabetes can reduce the amount of oxygen carried to blood vessels, which may cause nerve signals to slow, to halt, or to fire at the wrong times. More than half of the people who have diabetes have some form of this abnormal nerve behavior, or neuropathy, which can cause symptoms such as numbness in the extremities, shooting pains, and dizziness. In addition to peripheral neuropathy, which affects hands and feet, people with diabetes may also experience autonomic neuropathy, which affects the nerves to the heart and other organs.

After your exercise, do a visual check of your body parts that experience neuropathy. Use a small mirror to check your extremities, looking between your toes and at the bottoms of your feet. Also, keep lotion handy to make sure your skin doesn’t get dry after exercise. If you experience autonomic neuropathy, avoid exercising in hot locations, closely monitor your heart rate, and rest if you feel light-headed or short of breath. This is nothing to take lightly, failing to be aware of your symptoms caused by your diabetes can sometimes lead to festering wounds that can even lead to gangrene and amputation.

So you see, diabetes is nothing to take lightly, but with being active, exercising regularly and increasing your exercise routines, whether it be increasing your distance or just picking up your pace as you go up and down hills can help you to lose weight, which in the long run will help to get your body’s functions working the way they were meant to. The key is monitoring yourself on a consistent basis. If you follow these steps above, work at it, and keep a log/journal of your daily activities and progress, you can get your A1C levels down to a manageable level.

It’s important to have your regular checks with your doctor who will probably have you going for routine blood tests but if you maintain your exercise plans and eat a nutritious combination of foods you can keep your diabetes and your blood pressure in check while getting in the best shape of your life.

Hope this information helps you to help yourself.
We are here for you if you need any additional advice or support. The crew here at HeartRateMonitorsUSA.com are always here for YOU!!

Read more

Happy With Your Health Care Premiums? See How Walking Can Help Reduce Costs, Especially If You’re A Diabetic.

We’ve all heard over the past few years how walking can improve your life, help you get healthy and not only live a more active life but live longer as well. Now we have proof that this is, in fact, the truth and some health insurance companies are now saying that by participating in a “Walking Based Exercise” monitored by using a Pedometer and or activity watch to record your data you can actually help to lower the overall costs of health care premiums. See below excerpts from a paper that has been presented just this past March 31st. 2017 at the Society of Behavioral Medicine Annual Meeting in San Diego.

"Walking is one of the best types of 'medicine' we have to help prevent diabetes, or reduce its severity and potential complications—such as heart attack and stroke—if you already have it," says JoAnn Manson, MD, Dr.PH, chief of the division of preventive medicine at Brigham and Women's Hospital in Boston and a professor of medicine at Harvard Medical School. Women who did at least 30 minutes daily of moderate physical activity, such as brisk walking, slashed their risk of diabetes by 30%, according to results from the Harvard Nurses' Health Study. (This is your body on walking.) Even a single 90-minute session of aerobic exercise improved blood sugar control in at-risk women, according to research from the University of Michigan.

Walking also shrinks the dangerous abdominal fat that raises your risk of diabetes. Excess fat around your abdomen causes inflammation in cells, making them even more resistant to insulin, a hormone that controls blood sugar; this increases your odds of developing the disease. A Canadian study found that women who walked briskly for about an hour a day decreased their belly fat by 20% after 14 weeks—without changing their eating habits. However, this is already taking into consideration that those who have already been diagnosed with either pre- or type 2 diabetes are following their dietary plans, laid out by either their doctor or nutritionist.

The study, by researchers from the University of Michigan’s Department of Family Medicine and the Veterans Affairs Ann Arbor Center for Clinical Management Research, found an association between participation in a walking program and a reduction in out-of-pocket health care expenses for people with diabetes. This study will be presented to the Society of Behavioral Medicine Annual Meeting in San Diego during a paper session (titled “Can a Pedometer-Based Walking Program Lower Health Care Costs among Adults with Type 2 Diabetes?”).

One of the key factors that this study cemented is that using a pedometer to keep track of the distance a person walks helps to keep them motivated. It also provides a barometer of how active they are over the course of a month. It is our nature to want to be challenged and by keeping track of your steps on a daily basis you can program your brain to want to keep surpassing your current step-count. This is even more beneficial to people that suffer from type 2 diabetes.

Walking programs using pedometers help people become more physically active by getting more steps each day. These types of programs improve daily physical activity among people with diabetes. “In general, people with diabetes face higher health care costs than people without diabetes, since diabetes management includes medical costs from daily blood sugar monitoring equipment to regular vision and foot assessments,” said Mona AuYoung.

Considering the trend in rising health care costs, the research team assessed the impact of a walking program on health care costs for people with diabetes. The research team examined step count data for 7,594 Blue Cross Blue Care Network (BCN) enrollees who participated in a walking program they called “Walkingspree” back in 2010. Participants were eligible to join Walkingspree if their BMI was in the obese category. Individuals could potentially save an estimated 20% of their out-of-pocket expenses by uploading their step counts at least once every 30 days to the Walkingspree website and averaging at least 5,000 daily steps every three months. If they did not meet this requirement, they could not stay in the program and their deductible would increase to $5000. The researchers were able to compare the change in total annual health care costs for the year before and after starting the program.
Key research findings included: Every additional 100 daily steps taken by participants was related to an average individual savings of $9.07.
On average, individuals without diabetes experienced greater total cost reductions compared to those with diabetes or diabetes with complications.
Among individuals who averaged at least 5,000 daily steps, the average expected total change in annual health care costs was $872.67 for people with diabetes and $2491.88 for people with diabetes with complications. Although there is an expected increase in health care costs for the average person with diabetes, this increase is relatively smaller for those who averaged more daily steps.
Even though people with diabetes have greater health care costs, increasing daily steps may help slow the rate of costs increases over time. The key motivator, besides getting yourself in better health for you, your family and your wallet is tracking your steps and logging your activity and progress. A good way to do this is with an accurate, reliable Pedometer or  Activity Monitor.  One that keeps your data for you for at least a month that you can then record to keep track and surpass you last monthly goals!

A walking exercise program has been found to improve blood sugar control, insulin sensitivity, and blood pressure and cholesterol levels in people with type 2 diabetes. Yet, most people with diabetes do not engage in regular exercise, based on studied poll reports provided by polled physicians and nutritionists who deal with diabetic patients.

Type 2 Diabetes, is a chronic disease and must be managed for life. Regular exercise and healthy nutritional patterns are the basis for the treatment. The team of scientists analyzed published recommendations and guidelines for exercise prescriptions for people with type 2 diabetes for the study. Think of it though, if you seriously engage in a regular regimen of walking along with following your nutritionist’s advice on the good foods to eat and the bad to either eliminate or cut back on, YOU can possibly alter the needs to take specific medications that would otherwise keep your blood sugar in check.

So, if you do suffer from type 2 diabetes, take ownership of your life and get out there walking. This way you can not only improve your health but also keep some shekels, in your wallet where they belong, instead of paying out more in health premiums.



Read more

We’ve all heard over the past few years how walking can improve your life, help you get healthy and not only live a more active life but live longer as well. Now we have proof that this is, in fact, the truth and some health insurance companies are now saying that by participating in a “Walking Based Exercise” monitored by using a Pedometer and or activity watch to record your data you can actually help to lower the overall costs of health care premiums. See below excerpts from a paper that has been presented just this past March 31st. 2017 at the Society of Behavioral Medicine Annual Meeting in San Diego.

"Walking is one of the best types of 'medicine' we have to help prevent diabetes, or reduce its severity and potential complications—such as heart attack and stroke—if you already have it," says JoAnn Manson, MD, Dr.PH, chief of the division of preventive medicine at Brigham and Women's Hospital in Boston and a professor of medicine at Harvard Medical School. Women who did at least 30 minutes daily of moderate physical activity, such as brisk walking, slashed their risk of diabetes by 30%, according to results from the Harvard Nurses' Health Study. (This is your body on walking.) Even a single 90-minute session of aerobic exercise improved blood sugar control in at-risk women, according to research from the University of Michigan.

Walking also shrinks the dangerous abdominal fat that raises your risk of diabetes. Excess fat around your abdomen causes inflammation in cells, making them even more resistant to insulin, a hormone that controls blood sugar; this increases your odds of developing the disease. A Canadian study found that women who walked briskly for about an hour a day decreased their belly fat by 20% after 14 weeks—without changing their eating habits. However, this is already taking into consideration that those who have already been diagnosed with either pre- or type 2 diabetes are following their dietary plans, laid out by either their doctor or nutritionist.

The study, by researchers from the University of Michigan’s Department of Family Medicine and the Veterans Affairs Ann Arbor Center for Clinical Management Research, found an association between participation in a walking program and a reduction in out-of-pocket health care expenses for people with diabetes. This study will be presented to the Society of Behavioral Medicine Annual Meeting in San Diego during a paper session (titled “Can a Pedometer-Based Walking Program Lower Health Care Costs among Adults with Type 2 Diabetes?”).

One of the key factors that this study cemented is that using a pedometer to keep track of the distance a person walks helps to keep them motivated. It also provides a barometer of how active they are over the course of a month. It is our nature to want to be challenged and by keeping track of your steps on a daily basis you can program your brain to want to keep surpassing your current step-count. This is even more beneficial to people that suffer from type 2 diabetes.

Walking programs using pedometers help people become more physically active by getting more steps each day. These types of programs improve daily physical activity among people with diabetes. “In general, people with diabetes face higher health care costs than people without diabetes, since diabetes management includes medical costs from daily blood sugar monitoring equipment to regular vision and foot assessments,” said Mona AuYoung.

Considering the trend in rising health care costs, the research team assessed the impact of a walking program on health care costs for people with diabetes. The research team examined step count data for 7,594 Blue Cross Blue Care Network (BCN) enrollees who participated in a walking program they called “Walkingspree” back in 2010. Participants were eligible to join Walkingspree if their BMI was in the obese category. Individuals could potentially save an estimated 20% of their out-of-pocket expenses by uploading their step counts at least once every 30 days to the Walkingspree website and averaging at least 5,000 daily steps every three months. If they did not meet this requirement, they could not stay in the program and their deductible would increase to $5000. The researchers were able to compare the change in total annual health care costs for the year before and after starting the program.
Key research findings included: Every additional 100 daily steps taken by participants was related to an average individual savings of $9.07.
On average, individuals without diabetes experienced greater total cost reductions compared to those with diabetes or diabetes with complications.
Among individuals who averaged at least 5,000 daily steps, the average expected total change in annual health care costs was $872.67 for people with diabetes and $2491.88 for people with diabetes with complications. Although there is an expected increase in health care costs for the average person with diabetes, this increase is relatively smaller for those who averaged more daily steps.
Even though people with diabetes have greater health care costs, increasing daily steps may help slow the rate of costs increases over time. The key motivator, besides getting yourself in better health for you, your family and your wallet is tracking your steps and logging your activity and progress. A good way to do this is with an accurate, reliable Pedometer or  Activity Monitor.  One that keeps your data for you for at least a month that you can then record to keep track and surpass you last monthly goals!

A walking exercise program has been found to improve blood sugar control, insulin sensitivity, and blood pressure and cholesterol levels in people with type 2 diabetes. Yet, most people with diabetes do not engage in regular exercise, based on studied poll reports provided by polled physicians and nutritionists who deal with diabetic patients.

Type 2 Diabetes, is a chronic disease and must be managed for life. Regular exercise and healthy nutritional patterns are the basis for the treatment. The team of scientists analyzed published recommendations and guidelines for exercise prescriptions for people with type 2 diabetes for the study. Think of it though, if you seriously engage in a regular regimen of walking along with following your nutritionist’s advice on the good foods to eat and the bad to either eliminate or cut back on, YOU can possibly alter the needs to take specific medications that would otherwise keep your blood sugar in check.

So, if you do suffer from type 2 diabetes, take ownership of your life and get out there walking. This way you can not only improve your health but also keep some shekels, in your wallet where they belong, instead of paying out more in health premiums.



Read more