John Temple,
58, has a family history of diabetes, so it was not surprising when he
starting experiencing pre-diabetic symptoms, namely, increased blood sugar
levels, extreme thirst, and frequent urination. However, instead of letting
his condition control him, he took control of it by committing himself
to eating a healthier diet and following a daily exercise program.
According to
the American Diabetes Association (ADA), 21 million people have full on
diabetes while as many as 54 million are thought to have pre-diabetes.
"Pre-diabetes
is a condition that occurs when a person's blood glucose levels are higher
than normal but not high enough for a diagnosis of type 2 diabetes, which
results in insulin resistance," the ADA said.
Insulin, a hormone
produced in the pancreas, is essential for converting sugar, starches,
and other food into energy from which the body draws upon for daily life.
While the cause
of all types of diabetes continues to be a mystery, the ADA claims that
genetics, obesity and lack of exercise all seem to play major roles and
need to be addressed when preventing and controlling the disease.
And that is
exactly why Temple contacted Ted Johnson, a personal trainer and health
and fitness consultant. Together they came up with an effective exercise
plan specifically designed to boost his energy, lower his blood sugar levels
and shed excess weight.
While some medications
can delay the development of diabetes, studies have found that regular
exercise and a healthy diet work better and have lasting positive results
without the side effects.
"Exercise causes
a reduction in insulin resistance and improves insulin sensitivity," Johnson
said.
So, how did
he guide Temple to a healthier lifestyle?
At first, they
went for a daily power walk in Central Park, followed by exercises that
Temple could perform in his New York City apartment which included stretching,
push-ups, squats, abdominal exercises and weight training.
Templecontinued
to follow his personalized program, and as his strength and stamina increased,
he started jogging and doing more advanced exercises at home.
"At the same
time," Johnson said, "Mr. Temple made positive changes to his diet and
eating habits and over the course of a few months, the symptoms he was
experiencing went away."
Johnson recommended
consistently exercising five to six days a week to see profound differences.
"Just like a
person would be diligent about taking their medication, the exercise should
be considered like a prescription and a session should not be missed.
Here is an example
of an exercise program for the first month:
First Two Weeks:
— Stretching, power walking
and/or rebounding
— 5 days a week power walking
for 30 minutes
— Walk tall at a brisk pace
just slightly leaning forward. Keep arms bent at 90 degrees swinging with
the rhythm of the steps. Control your breathing in the rhythm of the steps.
— Rebounding for 20 to 30
minutes
— Rebounding is the gentle
bouncing exercise done on a rebounder or mini-trampoline. The up and down
bouncing movement and light jogging on the rebounder helps move the lymphatic
system and increase circulation. The exercises can be broken up into two
10 to 15 minute sessions.
— Exercises include gentle
bouncing, jumping jacks and light jogging
Third and Fourth Weeks:
— Stretching
— Power walking and/or rebounding
for 40 minutes
— 6 days a week strength
training with light weights
— 3 days a week squats —
10 reps, 3 sets
— Start by standing up with
feet shoulder width apart. Lower the body, keeping your chin up and moving
the hips back as if sitting in a chair. Maintain weight over heels and
mid-foot. Lower to approximately 90 degrees of knee bend
— Shoulder Press with lightweights
— 15 reps, 3 sets
— Hands start slightly above
shoulder height with elbows bent. Bend knees just slightly and position
feet shoulder width apart. Press the weights over the head until elbows
are extended but not locked. Slowly return to the starting position.
— Push-ups — work up to 10
reps, 3 sets
— Hands slightly wider than
shoulder width apart. Place toes or knees onto floor depending on your
level. Keep the neck, back, hips and legs all in a line - plank position.
Lower your body slowly towards the floor, inhale as you bend your arms.
Straighten your arms and exhale as you raise your body
Johnson said
that diabetes is a serious condition, but it is preventable and even reversible.
"Exercising
on a regular basis and eating a healthy whole food diet can help tremendously
in recovering a person's insulin sensitivity."
Note: Diabetics
should always check their blood sugar before and after exercise
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