Health & Fitness
Diabetes Diagnosis: What's Next?
Estée is a certified Sports Nutritionist and Personal Trainer. She welcomes your comments at eross@goldsgymtewksbury.com.
Dear Fitness Coach,
I am 38 years old and have been recently diagnosed with Type 2 diabetes. The nurse practitioner I have been seeing to manage the diabetes has told me to embark on an exercise program and follow a low-sugar diet as recommended by the American Diabetes Association. I admit I like my pizza and soda, and another problem is I have never been active. I was that kid who was the last one to be picked for a team during gym class at school. I was too clumsy to participate in sports during high school and college and just settled into a couch potato existence as an adult. Is it realistic for me to think that I can change what I have been doing my whole life??
Lazy Larry
Dear Larry,
Change is never easy, especially if it involves something as drastic as a complete lifestyle change. Because of your diagnosis, high-glycemic foods are off limits and consistent exercise is required to manage your illness. Here are some tips to help you get started:
Change the way you see yourself
You do not need to be an athlete or even coordinated to exercise. If you start to think of yourself as an active person, it will be much easier to become one.
Get moving
There are so many different kinds of physical activity, you are bound to find something you enjoy doing. Walking is a great start and easy to do. Walk around your neighborhood, walk around the mall, walk during your lunch break. Start off in 10-minute increments and aim to walk for a solid 30 minutes by the end of the month.
Start small
Replace one high-sugar food a day with a healthier alternative. Each week eliminate another high-sugar food. Before you know it, your soda will be replaced by flavored seltzer water and pizza with veggies and lean protein.
Set manageable monthly goals
Whether it is a 5-pound weight loss or climbing the stairs without getting out of breath, achieving such milestones will keep you motivated.
Think in terms of a lifetime
Whatever you start now you will be continuing next week, month, year, decade and beyond. Being healthy and leading an active lifestyle is something that you will be doing for the rest of your life. Start enjoying how much better you feel by eating clean and exercising your body. Once you reach that point, the less you will want to go back to being unhealthy.
