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Diabetes and Keeping Fit For Dummies

Book Description

The fitness guide no person with diabetes should be without

Nearly one in 11 people in the United States are affected by diabetes, a staggering number with both personal and social costs. If you’re one of these millions of people with diabetes or prediabetes, the American Diabetes Association  recommends two types of physical activity as  primary components of your self-care: aerobic exercise and strength training. Featuring everything from a starter walking plan to strength and resistance training plans, Diabetes & Keeping Fit For Dummies offers all the guidance and step-by-step instruction you need to make exercise a priority in your diabetes management.

Exercise improves fitness, increases insulin sensitivity, maintains bone health, helps in weight management, and improves sleep patterns. Who can’t benefit from those things? This informative, down-to-earth guide shows you how to incorporate exercise into your routine, even if you haven’t been in a gym since high school.

 

•          Ease your way into more physical activity

•          Set realistic goals and chart and evaluate your progress

•          Modify your diet to manage diabetes more efficiently

 

If you’re affected by diabetes, there’s no time like the present to get moving!

Table of Contents

    1. Cover
    2. Introduction
      1. About This Book
      2. Foolish Assumptions
      3. Icons Used in This Book
      4. Beyond the Book
      5. Where to Go from Here
    3. Part 1: Getting Started with Diabetes
      1. Chapter 1: Getting an Overview of Diabetes
        1. Knowing Your Risks for Diabetes
        2. Understanding the Culprits: Glucose and Insulin
        3. Navigating the Types of Diabetes
        4. Diagnosing Diabetes or Prediabetes
        5. Self-Monitoring Your Blood Glucose
        6. Using a Blood Glucose Meter
        7. Discovering Why Being Fit with Diabetes Matters
      2. Chapter 2: Managing Health and Diabetes Fitness
        1. Knowing the Importance of Getting Moving
        2. Understanding How Exercise and Food Affect Your Body with Diabetes
        3. Uncovering More about Fitness and Aging
        4. Investigating the Impact of Fitness and Other Factors on Insulin Action
        5. Deciding When to Consult with Your Doctor First
        6. Setting Diabetes, Health, and Fitness Goals
        7. Surveying Cardiovascular Risks That May Limit Exercise
        8. Living Long and Well with Diabetes or Prediabetes
      3. Chapter 3: Understanding Diabetes Medications
        1. Knowing How Oral Diabetes Medications Work
        2. Using (Non-Insulin) Injected Medication
        3. Changing Doses for Exercise
        4. Understanding Insulin Use
        5. Monitoring Effects of Other Medications
    4. Part 2: Mastering Exercise and Nutrition Basics
      1. Chapter 4: Finding Out How Exercise Works
        1. Knowing How Hormones React
        2. Engaging Your Exercise Energy Systems
        3. Using Carbohydrate and Fat as Fuels
        4. Predicting Your Usual Glucose Response
        5. Factoring in Exercise Variables
        6. Accounting for Other Factors
      2. Chapter 5: Avoiding Exercise Glucose Extremes
        1. Exercising with an Ideal Blood Glucose
        2. Identifying Hypoglycemia (Lows)
        3. Treating and Preventing Hypoglycemia
        4. Managing Hyperglycemia (Highs) and Exercise
      3. Chapter 6: Eating Better for Health
        1. Knowing Which Foods Make a Body Healthy
        2. Getting Your Vitamins and Minerals from Foods or Supplements
        3. Deciding Whether You Need Other Supplements
      4. Chapter 7: Eating Right for Exercise
        1. Fueling Your Body with Carbohydrates
        2. Pumping Up with Protein
        3. Using Fat during Exercise
        4. Taking Caffeine or Drinking Coffee to Power Workouts
        5. Staying Hydrated with Fluids
    5. Part 3: Getting Up and Moving
      1. Chapter 8: Setting the Stage for Getting Active
        1. Finding the Right Activities
        2. Picking Workout Clothes and Equipment
        3. Staying Motivated to Be Active
        4. Assessing and Overcoming Barriers
        5. Debunking Common Exercise Myths
      2. Chapter 9: Setting Your Workout Up for Success
        1. Adding in Spontaneous Physical Activity
        2. Choosing the Best Training for Diabetes
        3. Warming Up and Cooling Down
        4. Carving Out a Fitness Routine
        5. Steering Clear of Certain Activities
        6. Preventing and Managing Injuries
      3. Chapter 10: Including Cardio Training
        1. Getting Started with Cardio Training
        2. Walking Your Way to Better Health
        3. Jogging or Running Indoors or Outdoors
        4. Including Some Interval Training
        5. Putting Indoor Cardio Machines to Use
        6. Other Activities to Get Aerobically Fit
        7. Trying Easy Aerobic Activities
      4. Chapter 11: Building Strength through Resistance
        1. Maximizing Your Muscle Strength to Supercharge Your Health
        2. Getting the Most Out of Your Resistance Training
        3. Working Out the Right Way
        4. Incorporating More Core Training
        5. Staying Safe by Taking Precautions
        6. Working Out with Easy Resistance Exercises at Home or Work
      5. Chapter 12: Finding Your Balance
        1. Examining the Effects of Aging and Diabetes on Balance
        2. Improving Balance to Stay on Your Feet
        3. Supercharging Your Balance with Anytime Exercises and Activities
        4. Using Yoga or Tai Chi to Boost Flexibility, Strength, and Balance
        5. Working on Balance in Your Spare Time
      6. Chapter 13: Focusing on Flexibility
        1. Breaking Down What Stretching Does for You
        2. Stretching Effectively
        3. Reviewing Muscles and Basic Stretches
        4. Practicing Some Yoga Poses
        5. Trying a Whole-Body Approach to Relax
        6. Working on Flexibility with Some Stretching Exercises
      7. Chapter 14: Mixing It Up with Cross-Training
        1. Benefiting from Doing Cross-Training
        2. Combining Cardio and Resistance Work to Combat Diabetes
        3. CrossFit Training with Diabetes
    6. Part 4: Keeping Fit at Any Age or Any Stage
      1. Chapter 15: Training with Extra Body Weight
        1. Limiting the Impact of Your Extra Weight Gain
        2. Keeping Active to Manage Your Weight
        3. Dealing with Arthritis and Other Joint Problems
        4. Losing Weight and Keeping It Off
        5. Avoiding Insulin Weight Gain and Using Diabetes Medications to Lose Weight
        6. Considering Other Weight Loss Issues
        7. Keeping Diabetes from Making You Blue
        8. Getting Enough Sleep to Get Thinner
      2. Chapter 16: Exercising with Health Complications
        1. Dealing with Health Complications
        2. Exercising Safely with Nerve Damage
        3. Being Active with Vessel Disease
        4. Eyeing Ways to Exercise with Retinopathy
        5. Staying Active with Kidney Disease
        6. Managing Exercise with Health Issues
      3. Chapter 17: Being Active and Female
        1. Understanding How Female Hormones Affect Insulin and Exercise
        2. Staying Active During Pregnancy
      4. Chapter 18: Taking Special Considerations for Kids and Seniors
        1. Getting at the Root of Physical Inactivity of Today’s Youth
        2. Encouraging Kids to Be Active
        3. Looking at Aging and Health in Seniors
        4. Getting Seniors Up and Moving
        5. Working Out for Your Mental Health and Function
        6. Assessing How Well You’re Aging, Really
      5. Chapter 19: Managing Diabetes as an Athlete
        1. Taking Your Activity to the Next Level
        2. Carb Loading Effectively for the Athlete
        3. Training Well with Low-Carb Eating
        4. Troubleshooting Exercise Blood Glucose for Competitive and Serious Recreational Athletes
    7. Part 5: The Part of Tens
      1. Chapter 20: Ten Tips to Boost Your Overall Health
        1. Get Emotionally Fit with Activity
        2. Go for the Endorphin Release
        3. Enjoy Higher Dopamine Levels
        4. Drop Those Cortisol Levels
        5. Boost Your Bodily Satisfaction
        6. Listen to Your Body
        7. Don’t Use Poor Health or Age as an Excuse Not to Exercise
        8. Tackle Health Problems Early On
        9. Plan Ahead for Exercise Success
        10. Know It’s Never Too Late to Start Being Active
      2. Chapter 21: Ten Easy Exercises to Build a Strong Core without Leaving the House
        1. #1: Abdominal Squeezes
        2. #2: Plank or Modified Plank
        3. #3: Side Planks
        4. #4: Bridging
        5. #5: Pelvic Tilt
        6. #6: Superhero Pose
        7. #7: Knee Push-Ups
        8. #8: Suitcase Lift
        9. #9: Squats with Knee Squeezes
        10. #10: Lunges
      3. Chapter 22: Ten Ways to Get Motivated to Exercise (When You’re Not)
        1. Check Your Blood Glucose
        2. Start with Easier Activities
        3. Pick Activities You Enjoy
        4. Spice It Up
        5. Have a Plan B
        6. Get an Exercise Buddy (or Several)
        7. Schedule It
        8. Set Goals and Reward Yourself
        9. Take Advantage of Opportunities for Spontaneous Physical Activity
        10. Take Small Steps
    8. About the Author
    9. Advertisement Page
    10. Connect with Dummies
    11. End User License Agreement