1. Preventing Diabetes through Exercise By: Katelyn Cianelli

2. Objectives Define Diabetes Signs and Symptoms How does Exercise help prevent diabetes? Other ways to Prevent Diabetes What do I do if I have Diabetes?

3. What is Diabetes In the U.S 25.8 Million people (children and adults) are affected by Diabetes Chronic Disease where the blood sugar is elevated in the body. The body then cannot use insulin properly to control the blood sugar. –The body begins to starve for energy causing health problems like kidney disease, heart disease, eyes, and nerve problems.

4. Types of Diabetes Type I –Normally occurs in children –Hereditary –The body does not produce insulin causing insulin injections to be necessary.

5. Types of Diabetes Type 2 –Most common type –Mostly diagnosed in adults –The body doesn’t respond properly to insulin –Causes: obesity, poor nutritional habits, lack of a balanced lifestyle

6. Types of Diabetes Gestational Diabetes –Occurs in Pregnancy –High Blood Sugar Levels –Higher risk of Type 2 after pregnancy

7. Types of Diabetes Pre-Diabetes – 79 million people – Blood Sugar levels are borderline for Type 1 or Type 2 – Causes- nutritional habits and inadequate exercise

8. Symptoms of Diabetes Blurry vision Fatigue Nausa/vomiting Weight loss Hunger Sores that do not heal Frequent urination High blood glucose levels Excessive thirst

9. Factors that cause Diabetes Genetics/ Family Hx Poor Diet Inadequate Exercise Overweight High Blood Pressure High Cholesterol Ethnicity

10. The affects of Diabetes Heart Eyes Nervous system Skin Kidneys Cholesterol

11. What can we do nutritionally? Watch Carbohydrate Intake Learn how to read food labels Balance your diet

12. Carbohydrates Definition-The main source of energy in the body consisting of sugars and starches. Carbohydrates are not “bad” Some common names are sucrose, lactose, maltose, glucose, galactose, and more Encouraged to limit high sugar containing foods

13. Carbohydrates Continued –Things that affect blood sugars: Amount of carbohydrates Food form Other foods in the meal that slow digestion Type of sugar or starch Cooking and food processing

14. Carbohydrates Continued Fiber- Type of carbohydrate that is not digested by the body. However, the body gains great benefits from fiber. –20-35 grams/day –Sources of fiber- whole grain cereals, fruits, vegetables, beans and peas

15. How To Calculate Calorie Needs Lose Weight 20-25 g/kg of body weight Maintain Weight 25-30 g/kg of body weight Gain weight 30-35 g/kg of body weight If you weight 130/2.2 * 20= 1,181 130/2.2 * 25=1,477 Range is 1,181-1,477

16. Daily Requirements Protein 15-20% Fat 20-35% Carbohydrates 45-65% 1400 calories recommended 1400*.45/4=158 or 1400*.65/4=227.5 1400*.20/9=31 or 1400*.35/9=54 1400*.15/4=52.5 or 1400*.20/4=70

18. Did you know?

19. What can you eat? 3-5 Carbohydrate servings per meal 1-2 Carbohydrate servings per snack At least 6 servings of fruits and non-starchy vegetables per day Limit Starchy vegetables Limit Starches-choose more whole grain products 2 servings of milk or milk products 4-6 ounces of meat or other protein foods Eat Healthy Fats-olive oil, nuts, avocados 2-3 servings of fish per week Limit sodium to <2300mg per day Limit trans fat to <1% Limit Saturated Fat

20. What Can you eat? 1 serving=about 15 grams of Carbohydrates –1 Slice of bread (1 ounce) –4 to 6 small crackers –¾ ounce pretzels, potato chips, or tortilla chips –1 small fresh fruit (3/4 to 1 cup) –17 small grapes –1 cup of fat free or reduced fat milk –2 small cookies –½ cup of ice cream or frozen yogurt

21. How can Exercise Help to Prevent Diabetes? Weight Loss Makes Insulin usage more effective Lowers blood glucose levels

22. Other Benefits of Exercise Regulates Blood Pressure Lowers Stress Helps with Depression Helps prevent cardiovascular disease Helps prevent cancer Improve chances for living longer Helps to prevent osteoporosis Reduces risk of falling Improves heart-lung and muscle fitness Improves Sleep

23. Why don’t Americans get enough Exercise?

24. What types of Exercise should I perform? American College of Sports Medicine Recommends – 150 minutes of moderate activity per week or – 75 minutes of vigorous activity per week Diabetes Patients directly benefit from Strength Training

25. Do I need to join a gym? No, working out can be done anywhere No, fancy equipment is needed to exercise

26. Supportive Environment Mental Motivation Wide variety of diverse exercise activities Group Exercise Classes Exercise is still possible when weather is bad Fees help you stay committed Professionals are always on hand to answer questions Benefits of Joining a Gym

27. Fun Free Workout App…. http://www.mapmyrun.com/my_home/

28. What to do if you are currently inactive? Start slow –Remember this is not a race Listen to your body –If your body only allows you to workout for 10 minutes listen and stop. 10 minutes is better than 0 minutes. Do not watch Youtube or Pintrest –These workouts on these websites are good, but not all of them are presented by certified Personal Trainers or those with Exercise Science Degrees. You should air on the side of caution. If the workout looks unsafe majority of the time it is unsafe.

29. Common Cardiovascular Exercises Walking Running Cycling Elliptical Steppers Stair Climbers or Climbing Stairs Skiing Swimming Aerobic Dance Interval Training Cardio Kickboxing Rowing Team Sports Aqua Aerobics

30. Common Strength Training Exercises Powercut Classes or other weight training classes TRX Exercises Free Weights Specialized Machines Body Weight Exercises

31. Common Flexibility Training Exercises Yoga Stretching Pilates

32. Change Your Thoughts about Exercising Make a choice to get serious about your health Make health your main concern You have control over your weight Habits can be replaced or changed. Think Positively Tell yourself you are worth the effort You can increase your energy and well-being with exercise Exercise needs to be balanced.

33. How to Stay Motivated with Exercise Seat realistic and achievable goals Schedule activity into your calendar Have a support system Log your progress Consider a trainer Use music Use a pedometer or a fitness App Change up your workouts (variety) Join a gym or club Check progress regularly Make it work for you

34. Other Ways To Prevent Diabetes Lower Stress and create balance in your life

35. What to do if you have diabetes? Consult with your doctor –Most will put you on medicine Change your diet to be more balanced Add Exercise and Strength Training Join a Support Group Talk to a Register Dietitian –Try to find a Diabetes Educator